Breakfast is, as we know, one of the most important meals of the day. But what benefits does it have and how to have a healthy breakfast?
First of all, as you can imagine, we must not forget that breakfast is considered by many to be the most important meal of the day. And this is true, since it is the first meal we eat after a long period of fasting (while we sleep).
Hence, the most advisable thing is that it be a healthy but varied and above all balanced breakfast that contains fruits, dairy products, farinaceous such as bread or some other pastries (not always) and provides us with all the nutrients that we will need throughout the day.
Whether we are young or older, breakfast is, as we know, one of the most important meals of the day. But what benefits does it have and how to have a healthy breakfast?
Especially for a number of fundamental reasons: breakfast gives us the necessary energy to be able to perform correctly throughout the day (it should represent between 20 and 25% of the calories ingested during the day), and helps us not feeling weak or hungry over the next few hours.
Dozens of studies have shown that a good breakfast is essential to enjoy good health, especially because it improves our nutritional status, and because it helps to make higher intakes of most of the nutrients that the body needs.
How should a balanced breakfast be?
For a breakfast to be called a “balanced breakfast” (if I may be redundant), it must include dairy, fruits and cereals, especially if they are whole grains.
As we know, cereals provide carbohydrates that provide energy for our body, vitamins and minerals, and fiber; dairy products contain quality proteins, vitamins A and D and of group B (mainly riboflavin or B2) and calcium; and fruits also provide carbohydrates and water, as well as fiber, vitamins and minerals.
Having a good breakfast, and above all when it is balanced, we help to make higher intakes of most of the nutrients that our own body needs. And if it is varied, better since we will be enjoying a diverse and varied diet.
It is also possible to opt for vegan breakfasts in case you are a person who follows this type of diet or simply do not consume foods of animal origin. For example, you can substitute milk of animal origin (either cow or goat) for vegetable drinks, such as oat milk, almond milk or rice milk, all of them nutritious options and also delicious, low in fat and rich in nutrients. On this occasion we do not recommend soy milk, since although it is apparently a healthy natural drink there are doubts about it.
And what happens if a person does not eat breakfast?
When a person does not eat breakfast, or eats something light with the aim of “running away,” they cannot yield or obtain the energy they will need not only throughout the day, but throughout the morning. Moreover, we must take into account something obvious and on which few people actually fall: during the night, while we sleep, we spend long hours of fasting in which we do not provide any food to our body. Hence, breakfast is very important not only because it becomes the first meal of the day, but because it is the first one we do after having spent precisely so many hours fasting.
Not surprisingly, it has been shown that those subjects who do not eat breakfast tend to follow a diet of poorer quality, high in fat and low in fruits and vegetables.
What are the benefits of having a good breakfast every morning?
It is evident that having breakfast every morning, and above all doing it in a balanced and varied way, opting for healthy foods, is a good way to start the day and to provide our body with all those essential nutrients that it needs so much since we put our foot down. But what are those benefits?
Improve our physical and intellectual performance
If we don’t eat breakfast, our blood glucose levels drop, producing what is medically known as hypoglycemia. As a consequence, our body desperately seeks other sources of energy, resulting in ketosis, which consists of a metabolic state that causes various symptoms such as headache, weakness and dizziness.
Therefore, if we eat breakfast every day we provide our body with essential nutrients for our performance not only physical, but also intellectual, improving our ability to concentrate in a really positive way.
Helps us eat healthier throughout the day
As we mentioned on a previous occasion, it is proven that those who do not eat breakfast tend to eat less healthy throughout the day. This is the opposite for those who do eat breakfast, and above all opt for a nutritious and healthy breakfast: it helps us to manage the rest of the meals of the day in a much healthier way.
Why? Mainly because it is a meal that satisfies us, so that we will tend to consume fewer calories throughout the day.
Keeps our metabolism active
Believe it or not, did you know that having a good breakfast helps us not gain weight? The answer is found in that breakfast keeps our metabolism active, so that it prevents the accumulation of fats.