|Many commercial cereals are high in sugar|
but oatmeal or natural muesli with natural
yoghurt and fresh fruit is filling and healthy
There is good evidence that people who don't eat breakfast regularly are more likely to be overweight or obese. In one study published in the American Journal of Epidemiology, data was analysed regarding eating patterns from 500 patients. Skipping breakfast was associated with a significantly higher risk of obesity. People who skipped breakfast 75% percent of days were 4.5 times more likely to be obese than those who regularly consumed breakfast.
This is not an isolated finding, but why is it so? It is thought that people who skip breakfast tend to eat more food than usual at the next meal when their hunger kicks in or nibble on high calorie snacks to stave off hunger. In the study mentioned above it was found that people who skipped breakfast had an overall higher caloric intake for the rest of the day - they got hungry later, ate more to try and catch up and ended up gaining weight. I have been a patchy and reluctant breakfast eater most of my adult life and I'm sure this was one of the compounding factors in my obesity.
|Grainy toast with eggs and vegetables, peanut butter and|
banana or ricotta and strawberries is a great balanced meal
Admittedly, the sample size is small, but the results are striking. By the end of the study, participants in the "big breakfast" group had lost an average of 17.8 pounds each and three inches off their waist line, compared to a 7.3 pound and 1.4 inch loss for participants in the "big dinner" group. According to Prof. Jakubowicz, those in the big breakfast group were found to have significantly lower levels of the hunger-regulating hormone ghrelin, an indication that they were more satiated and had less desire for snacking later in the day than their counterparts in the big dinner group.
And if you're diabetic or pre-diabetic, breakfast is even more important than just for your waistline. A study at the University of Colorado showed that women who skipped breakfast had an impaired metabolic response to their lunch - with a higher glucose level, insulin spike and higher levels of insulin resistance than those who ate breakfast. Over time, skipping breakfast can make you more likely to develop type 2 diabetes, or worsen existing diabetic control.
|My breakfast at a cafe this week - half the plate is vegetables|
and fruit, with some low GI carbs (beans), protein (eggs) and
good fats (avocado). And it tasted great!
|My breakfast in Malaysia - vegetables, fruit, curry, eggs & rice|
Also remember that most of the rest of the world eats food for breakfast that we in the west would not normally consider "breakfast food" - I had amazing meals of curries, soups , fish and fruits in Malaysia and Singapore for breakfast - think outside the square!
|Under the mixture of grains, fruits, nuts and|
seeds is unsweetened yoghurt and a pile
of fresh berries. My usual start to the day!
No matter how busy you are, make the time for a nutritious breakfast. Your body will thank you for it.