Breakfast and why it should be eaten
Breakfast and why it should be eaten
Breakfast is called the most important meal of the day and there have been various studies to show that people who eat breakfast not only have an improved mental attitude, but have lower body weight (BMI) than those who choose to miss breakfast. Recent research has shown that people who miss breakfast may have an increased risk of developing type 2 diabetes over people who regularly eat breakfast. People who miss breakfast are the "breakfast skippers".
As a population, the trend to miss breakfast is growing. There are many reasons why this is the case, the three main ones being:
- Wanting to achieve weight loss
- Not having enough time
- Just disliking breakfast
So what are the implications of being a breakfast skipper?
Not having breakfast will encourage eating the wrong types of food later. We are predisposed liking foods that are high in fat. The smell of cooked bacon for example, will make us hungry even if we are not and in light of this we are tempted to eat the wrong types of food. Those people walking down the street to work, having skipped breakfast, will have heightened senses and will be much more likely to pop into a coffee shop or a supermarket where the waft of freshly made pastries, full of fat and sugar, are drawing them in! If you are prone to this you might be thinking, well I have had breakfast now, I am no longer a skipper. However this is just the reason why you should eat breakfast at home: so that you are not tempted to eat foods that are high in fats and sugars.
Foods that are high in fat and sugar encourage weight gain and can contribute towards both raised cholesterol and blood pressure. These foods, being simple carbohydrates, are quickly absorbed and spike glucose levels, giving a boost of energy. Glucose is quickly absorbed by the body and this feeling soon wears off, resulting in what feels like a low - a drop in energy levels and more foods being sought. You are now on what is termed the roller coaster.
Stress can be good for the body as it fires up adrenalin ands stimulates the body. However being too stressed encourages the release of the hormone called cortisol. In turn, cortisol encourages the cravings of the wrong sort of foods, those which are high in fat and sugar. The more of these foods that are eaten, the more cortisol is produced which in turn, encourages the consumption of more unhealthy foods.
Night Eating Syndrome is a term which has been given to those people who try not to eat much throughout the day in an attempt to lose weight. However generally what happens is that more is eaten at night, bingeing on a big meal, and in general a higher proportion of food is eaten than if small meals are taken regularly throughout the day.
For those people who just dislike breakfast, you just have to persevere. Once you start eating breakfast, you will find that your body encourages you!
The question is though, what should I be eating for breakfast? The answer is low GI foods: complex carbohydrates that the body can break down slowly in the body. Sugary cereals are prone to give a sugar rush and this does not help with mental stimulation.
If you want weight loss then again eating low GI foods for breakfast and then a few smaller meals rather than one big one, will help you lose weight. By eating a low GI meal, blood sugar levels will stay at a constant level rather than dipping and diving.
Examples of low GI breakfast are:
- Wholegrain cereals
- Toast made from wholemeal or wholegrain bread
- Poached egg on wholegrain toast.
- Low fat yoghurt with fruit salad and added bran or flax seed.
- Baked beans on wholemeal or wholegrain toast.
So very very cool! I am very happy I came across your blog! Some points I completely agree with and knew about, but some stuff I had not thought about! Thanks!