The Necessity of Breakfast: What is Best to Eat in the Morning 0 13

The Impact of Breakfast on Routine

Breakfast is the morning meal that usually takes place before noon. You can have breakfast either right after waking up or 1–2 hours later, after drinking some water.

Numerous studies show that regularly skipping breakfast or postponing it until lunch negatively affects circadian rhythms and digestion. This can lead to weight gain and impaired carbohydrate metabolism.

Breakfast, like sleep, sets the circadian rhythms for the entire day. Skipping this meal can affect eating behavior and sleep quality, as studies in Japan have shown.

Scientists from the United States found that skipping breakfast and irregular eating lead to an increase in overall calorie intake and a decrease in the energy expended on digestion. Thus, people may gain weight even if they eat the same amount as usual.

It is optimal to consume the majority of calories before 3 PM. A hearty dinner, especially after a modest breakfast or skipping it altogether, can negatively impact sleep quality and mood.

If you get used to having a calorie-rich breakfast and limit dinner to light dishes, it may improve insulin sensitivity and fasting blood sugar levels. These conclusions were reached by Chinese researchers studying individuals who consumed most of their calories from 6 AM to 3 PM. While fasting is not advisable, the idea of not eating much in the evening and at night is reasonable.

What and When to Have for Breakfast?

The timing of breakfast depends on your schedule and preferences. You shouldn't force yourself to eat if you don't feel like it right after waking up. In such cases, you can have breakfast at work a couple of hours later, although you will need to make an effort to prepare a balanced meal.

An ideal breakfast should include proteins, fats, complex carbohydrates, and vegetables (fiber).

It is not recommended to eat pastries, sweets, or drink juice for breakfast. Also, avoid consuming cereals without protein and fiber, as they can cause a sharp spike in blood sugar levels, leading to fatigue and hunger shortly after.

Here are some ideas for a balanced breakfast:

protein — eggs, fish, meat (not sausage), cottage cheese
fiber — any vegetables and fruits
fats — cheese, dairy products, avocado, eggs, nuts, oil
complex carbohydrates — buckwheat, oatmeal, bulgur, brown and whole grain rice

Fruits and berries are better consumed after the main meal to avoid sugar spikes.

Coffee is best consumed not during meals, but 2 hours before or after breakfast, as it can impair the absorption of certain vitamins and minerals, such as calcium from dairy products. It is better to choose plant-based milk and avoid adding sugar to prevent raising glucose levels and causing drowsiness.

Breakfast is indeed worth having, as the well-known saying goes. It is an important meal that should not be skipped to avoid health problems. However, if you occasionally skip breakfast or do not eat a balanced meal, it is not a disaster. The main thing is to stick to a regular eating routine most of the time.