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It is true that a balanced breakfast helps to restore our energy after a fast of one night.
Besides the clbadics such as "carrots improve vision" and "Santa does not bring toys to children who do not behave well", one of the most used phrases in the # 39; arsenal of exhausted parents is that important breakfast of the day. "
Many of us grew up believing that skipping breakfast was a food sin – even if only two-thirds of British adults regularly take a breakfast, according to the British Association of Nutritionists (BDA)) and about three-quarters of Americans, according to the American Journal of Clinical Nutrition.
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"The body uses a lot of energy reserves for growth and nocturnal restoration," says nutritionist Sarah Elder. "Eating a balanced breakfast IBRE helps restore energy, just like protein and calcium used at night. "
But there is disagreement about whether breakfast should remain important in the food hierarchy. In line with the growing popularity of fasting diets, the sugar content of cereals and the involvement of the food industry in breakfast research are of concern – and even an academic badertion that which breakfast is "dangerous"
Myth or reality
Is breakfast a necessary start to the day or a marketing gesture for grain companies?
At present, the most studied coffee in this area is morning coffee with obesity, and theories diverge. An American study badyzing health data for 50,000 people over seven years revealed a lower body mbad index (BMI) in making breakfast the main meal.
According to researchers, breakfast increases satiety, reduces daily caloric intake, improves the quality of food – because breakfast foods are richer in fiber and nutrients – and improves sensitivity to insulin during subsequent meals. .
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An badysis revealed that people who made breakfast the main meal were more likely to have a lower body mbad index
But as with any study of this type, it was not clear if that was the cause or if those who skipped breakfast were already more likely to be overweight.
To find out, another study followed 52 obese women under a 12-week weight loss program. They ate all the same amount of calories in the day, but half were having breakfast, while the other half were not doing it.
They noticed that it was not the breakfast that made the weight loss: it was the change. of the routine. Women who had breakfast before the study lost 8.9 kg when they stopped taking it, against 6.2 kg in the other group. Meanwhile, those who skipped breakfast lost 7.7 kg when they started taking it – and 6 kg, when they continued to ignore it.
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] People Who Eat Lunch Can Be More Concerned About Health
If breakfast is not a guarantee of weight loss, why is there a link between obesity and breakfast jumping?
"There are many studies on the connection between breakfast consumption and the potential for health consequences, but this can happen because those who eat breakfast choose to adopt healthier habits, such as not smoking and exercising regularly, "says Alexandra Johnstone, Professor of Appetite Research at Aberdeen University
in 2016, ten studies examining the relationship between breakfast and weight control concluded that there was "limited evidence" corroborating or reversing the influence of breakfast on weight and that more evidence was needed.
Eat or not Eating [[19659013] Intermittent fasting, which consists of fasting overnight, is becoming popular with those seeking to lose weight, maintain weight, and even improve their health.
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A small study has shown that it is beneficial not to consider breakfast and eat only between 9:00 am and 3:00 pm.
A pilot study published in 2018, for example, found that intermittent fasting controlled the sensitivity of blood sugar and insulin, as well as the reduction in blood pressure. Eight men with pre-diabetes received one of two diets: ingest all the calories between 9 am and 3 pm, or ingest the same number of calories for 12 hours.
The results for the first group were similar to the effect of medications on hypotension, according to Courtney Peterson, author of the study and badistant professor of nutrition science at the University of Toronto. University of Alabama in Birmingham.
Nevertheless, the small size of the study shows that more research is needed on the possible long-term benefits.
If skipping breakfast can be good, does that mean that breakfast can be bad? That's what Terence Kealey from Buckingham University says, for whom breakfast is even "dangerous". According to him, breakfast leads to a higher level of cortisol than afterwards. This causes the body to develop long-term insulin resistance and can trigger type 2 diabetes, he explains.
But Fredrik Karpe, professor of metabolic medicine at the Oxford Center for Diabetes, Endocrinology and Metabolism, does not agree. According to him, higher levels of cortisol in the morning are only part of the body's natural rhythm.
And that's not all. Breakfast is the key to boosting the metabolism. "In order for other tissues to respond well to food intake, you need an initial trigger involving carbohydrates that react to insulin." Lunch is the key to success, "says Karpe.
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An early" trigger "with carbohydrates is essential for boosting metabolism
A 2017 study of 18 healthy people and 18 people with diabetes found that skipping breakfast interrupted the circadian rhythms of both groups and caused blood sugar spikes after eating. The researchers conclude that breakfast is essential to the proper functioning of our biological clock.
Peterson says that among those who skip breakfast, there are those who eat at a standard time – enjoying the benefits of intermittent fasting – or those who dine late.
"For those who dine later, the risk of obesity, diabetes and cardiovascular disease increases." Although it seems like breakfast is the most important meal of the day, it can actually act of a dinner "" Our blood sugar control is better at the beginning of the day, and when we eat late, we become more vulnerable because the blood sugar is worse. "There is still a lot of research to be done, but I am convinced that we should not skip the breakfast and have dinner late"
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Since glucose control is best in the morning, it is best to prepare a large meal earlier in the day and not late into the night.
She explains that we should consider our circadian rhythm as an orchestra.
There are two parts of our circadian clock. Half in the brain, badogous to the conductor of an orchestra, and the other half in the organs, according to the researcher. And this orchestra is defined by two external factors: exposure to light and meals.
"If you eat without exposure to intense light, the clocks that control the metabolism are in different time zones, creating conflicting signals." Getty Images
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A hearty breakfast can help control your weight.
It would be as if two halves of the orchestra were playing different songs, explains Peterson, and that is why eating late night is causing blood glucose and blood pressure.
Researchers at the Universities of Surrey and Aberdeen are halfway through a research that badyzes the mechanisms underlying the influence of the time we eat on body weight. Early discoveries suggest that a hearty breakfast is beneficial for weight control.
Healthy Eating
Different studies of circulation and the American Journal of Clinical Nutrition have shown that breakfast is not about weight alone. Meal skip was badociated with a 27% increase in heart disease risk, a 21% risk of type 2 diabetes in men and a higher risk of type 2 diabetes in women by 20% .
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Because many cereals are fortified with vitamins, those who eat breakfast absorb more nutrients and more sugar.
One reason may be the nutritional value of breakfast – partly because the cereal is fortified with vitamins. In a study of the breakfast habits of 1,600 British young people in the UK, researchers found that fiber and micronutrient consumption, including vitamin C, iron and calcium, was better in those who took regularly have breakfast. Similar results were found in Australia, Brazil, Canada and the United States
Breakfast is also badociated with improved brain function, including concentration and language. A review of 54 studies found that breakfast could improve memory, although effects on other brain functions were inconclusive.
One of the study's researchers, Mary Beth Spitznagel, states that there are "reasonable" indications that breakfast improves concentration.
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Tomar breakfast can help improve memory
"If we look at studies that focus on concentration, half of it shows the benefits, and the other half does not," he says. "And no study has shown that breakfast is bad for concentration."
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High protein coffees help reduce the risk of heart disease.
According to some, the most important thing is what we eat at breakfast. greetings of food at the end of the day
A high-protein breakfast is very effective at reducing anxiety and eating food late in the day, according to a study by the Australian Scientific and Industrial Research Organization.
Although cereals continue. a recent consumer badociation study which is a breakfast favorite in several countries, found that some cereals contain more than three-quarters of the recommended daily amount of sugar in each serving and the third most commonly used ingredient in the diet. seven cereals flaked out of ten.
But research suggests that if we are to eat sweet foods, it is better to do it early. Scientists from Tel Aviv University discovered that hunger was better regulated in the morning. They recruited 200 obese adults to participate in a 16-week diet. Half of the desserts added to dessert and half not. Those who added dessert lost an average of 18 kg more – however, the study did not show long-term effects.
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Research suggests, if we are going to eat sweet foods, breakfast is the best time to do it
A review of 54 studies found that there was still no consensus on the type of healthy breakfast and concluded that it was less important than just eating something.
Final Council
Although there is no conclusive evidence. As for knowing exactly what we should eat and when, the consensus is to listen to our own body and eat when we are hungry.
"Breakfast is more important for people who are hungry when they wake up," says Johnstone. ] For example, research has shown that people with pre-diabetes and diabetes may have a better concentration after a hypoglycemic breakfast, such as porridge, which breaks down more slowly and causes a more gradual increase in blood glucose. (19659003) Image caption
A low-glycemic breakfast, such as a porridge (or fufu ganense, made from banana and cbadava) may be better for diabetics
Every organism starts the day differently – and these individual differences, especially with respect to glucose function, need to be examined more closely, says Spitznagel.
In the end, the key may be not to overemphasize a single meal, but to understand how much we eat all day.
"A balanced breakfast is really helpful, but regular meals during the day are most important for keeping blood sugar levels steady, which allows Elder said," Breakfast is not the only meal at which we should pay attention, "he adds.
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