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Beside 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 arsenal of exhausted parents is that breakfast is an important part of the day. "
Many of us grew up believing that skipping breakfast was a food sin – even though only two-thirds of British adults regularly eat breakfast, according to the British Association of Nutritionists. "The body uses a lot of energy reserves for growth and restoration at night," says nutritionist Sarah Elder. "The body uses a lot of energy reserves for growth and restoration at night," says nutritionist Sarah Elder. explains nutritionist Sarah Elder "Having a balanced breakfast helps restore energy, just like protein and calcium used at night."
But there is disagreement about whether the small – lunch should remain important in the food hierarchy.As with the growing popularity of fasting diets, the sugar content of cereals and the participation of the food industry The breakfast research is a cause for concern – and even an academic claim that breakfast is "dangerous"
Is breakfast a necessary start to the day? a marketing move for grain companies?
At the present time, what is the most studied in this field? is the relationship of breakfast to obesity, and theories differ. 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 the researchers, breakfast increases satiety, reduces daily caloric intake, improves the quality of food – morning foods are higher in fiber and nutrients – and improves nutrition. sensitivity to insulin at subsequent meals.
type, it was unclear if this 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 participating in a weight loss program. 12 weeks. They ate all the same amount of calories in the day, but half were having breakfast, while the other was not doing it.
They noticed that it was not the breakfast itself that made you lose weight: 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.
If breakfast is not a guarantee of weight loss, why is there a link between obesity and skipping breakfast?
"There are many studies of the connection between breakfast consumption and the potential health effects, but this can happen because those who eat breakfast opt for healthier habits, such as not smoke and do not exercise regularly, "said Alexandra Johnstone, professor of appetite research at the University of Aberdeen.
A 2016 report on ten studies examining the relationship between breakfast and weight control was concluded that there is "limited evidence" that corroborates or refutes the influence of breakfast on the weight and that it needs more evidence.
Eat or not to eat?
Intermittent fasting involving fasting on the first day becomes popular among those seeking to lose weight, maintain weight, and even improve their health.
A pilot study published in 2018, for example, found that intermittent fasting controlled blood sugar and sensitivity. insulin, in addition to lowering blood pressure. Eight men with pre-diabetes have 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 those of the drugs for lowering blood pressure, according to Courtney Peterson, author of the study and badistant professor of nutrition science at the University of California. Alabama in Birmingham.
The small size of the study nevertheless shows that more research is being done on the potential 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 leads the body to develop long-term insulin resistance and can trigger type 2 diabetes.
But Fredrik Karpe, Professor of Metabolic Medicine at the Center for Diabetes, Endocrinology and Metabolism from Oxford, is not in agreement. 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 dietary intakes, there must be an early onset of carbohydrates that respond to insulin." Breakfast is essential for that, "says Karpe.
A study published in 2017 on 18 healthy people and 18 people with diabetes found that skipping breakfast interrupted circadian rhythms of the two groups and causing 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 normal 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." 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 blood sugar is worse. " There is still a lot of research to be done, but I am convinced that it should not be done. skip breakfast and dine late. "
She explains that we must consider our circadian rhythm as an orchestra."
Our circadian clock has two parts: 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 a light Intense, the clocks that control the metabolism are in different time zones, which creates conflicting signals.
It would be like two halves of an orchestra playing different songs, explains Peterson, and that's why eating late delays blood sugar and blood pressure. The Universities of Surrey and Aberdeen are currently conducting research on the mechanisms underlying the influence of the time we eat on body weight. Initial findings suggest that a copious breakfast is beneficial for weight control.
Healthy Eating
Different studies of circulation and the American Journal of Clinical Nutrition point out that breakfast affects more than just weight. Skipping meals has been badociated with a 27% increase in risk of heart disease, a 21% higher risk of type 2 diabetes in men, and an increased risk of 20% of type 2 diabetes. in women.
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 is "reasonable" evidence that breakfast improves concentration.
"If we look at concentration studies, half of them show benefits, and the other half do not," he says. "And no study has shown that breakfast was bad for concentration."
According to some, what we eat most importantly is what we eat at breakfast.
High protein breakfasts are very effective. reduction of anxiety and food intake late in the day, according to a study by the Australian Scientific and Industrial Research Organization.
Although cereals remain a favorite product at breakfast in many countries, a recent consumer badociation study What found that some grain servings contain more than three-quarters of the recommendation of sugar per day, and that sugar was the second or third most used ingredient in seven out of ten
] But research suggests that if we are to eat sweet foods, it is best 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.
A review of 54 studies showed that there was still no consensus on the type of breakfast. healthier and concludes that it does not matter as much as just eating something.
"Lunch is more important for people who are hungry when they wake up," says Johnstone.
For example, research shows that people with pre-diabetes and diabetes may find that they have better concentration after a low-glycemic breakfast, such as porridge, which decomposes more slowly and causes more gradual increase in blood glucose.
Every body begins and individual differences, especially in the function of glucose, need to be examined more closely, says Spitznagel.
In the end, the key may be not to overemphasize a single meal but on how to eat the day "A balanced breakfast is really helpful, but eating regular meals during the day is the thing the most important thing to keep your blood sugar stable, which helps you control your weight and your level of hunger, "says Elder.
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" Breakfast is not the only meal we should pay attention to. "
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