1. The benefits of eating breakfast every day
The importance of eating breakfast has been the focus of a great number of nutrition experts for decades. Breakfast is considered so necessary that throughout your whole life you’ve been hearing your family, friends, and health specialist calling it “the most important meal of the day”. But where does that come from? Here are a few reasons that scientifically back up that claim, assuming that you eat a reasonably healthy breakfast.
Energy and metabolism boost: for most people, eating breakfast means finally eating after 12 hours (since last night’s dinner). So, when they finally break this fasting period, it is important to eat a combination of good carbs (bread, whole-grain cereals, fresh fruit, and veggies) and protein (low-fat milk, nuts, and low-fat yogurt). If you exercise in the morning, eat something light such as a banana to prevent some discomfort during your work out (when exercising, your body stops digesting food). If you don’t eat anything at all, you might feel very weak and shaky. Just make sure to eat again after exercising. After waking up, your metabolism is still slow because of the adjustment it makes during “sleep mode”.
A healthy breakfast will simultaneously boost your metabolism so that your body starts burning through calories at an optimal rate from the beginning of the day and provide you enough energy so that your muscles and brain reach their maximum potential as early as possible. This way, you will guarantee that you can focus on your morning tasks, therefore being more productive at work or school.
Helps control blood sugar: if you have diabetes, skipping breakfast will most likely result in hypoglycemia. That means you will feel tired, anxious, and shaky, and could eventually lead to irregular heartbeat and even seizures. Although it is way more dangerous for people who suffer from diabetes, skipping breakfast also has its risks for people with normal glucose levels. It can negatively affect their mood and ultimately lead to diabetes.
Keep a healthy heart: eating a healthy breakfast and never missing it will help prevent heart attacks and strokes. A study published in the Journal of the American College of Cardiology reported that breakfast skippers were more prone to develop atherosclerosis – a condition that happens when the inside of an artery narrows due to the buildup of plaque, and that is very common from the age of 65.
Maintaining a healthy weight: if you leave home in the morning without eating anything, you are more likely to overeat, not only during the morning, but the entire day. Eating breakfast can make you resist the temptation to eat highly caloric snacks and allow you to properly portion your lunch meal by keeping you satisfied for longer. Despite all this, a recent study stated that there is no conclusive evidence to support the link between skipping breakfast and obesity. Also, skipping breakfast is usually a sign of a very unhealthy lifestyle. Studies have shown that those who don’t eat breakfast at all are more likely to indulge in unhealthy habits such as smoking, drinking alcohol, and have a sedentary lifestyle. Eating a healthy breakfast could be considered the first step into a healthy life. Go for it!
2. The dangers of eating the same unhealthy food (like the wrong pancakes) every day
Always eating the same thing for breakfast is not necessarily wrong, as long as it includes a wide variety of foods that provide you with all the necessary nutrients for the proper functioning of the body and brain. But the truth is that most people eat the same combination of two ingredients every morning for years: bread and butter, milk and cereals, or pancakes and syrup. Pancakes are indeed very popular. But are they the right choice? Or could you do better? The most traditional and flavorsome pancakes are made with eggs, butter, flour, sugar, and milk. If you follow this recipe, use syrup as a topping and eat two of them, you are consuming more than 500 calories in pancakes.
That’s right: 500. Just the pancakes exceed the recommended calorie intake for breakfast – 350 to 500. And you are getting close to zero nutritional value besides iron and the protein from the eggs. So, is it possible to make healthy pancakes? Absolutely. If you really want to eat pancakes every day, you just need to follow the correct recipe. Homemade pancakes can be an excellent and very healthy option for your first meal of the day.
Check these two options: Banana pancakes: all you need is three ingredients: ripe bananas, eggs, and baking powder. And by using banana in the pancakes, you already include fruit in your breakfast, making it even more complete! Vegan pancakes: this recipe also needs three ingredients only: oat flour, almond milk, and bananas (yes, bananas again. They are healthy and tasty!). Both these recipes are simple and quick, so although we recommend some variation in breakfast, you can prepare them every morning for you and your family. Just don’t go crazy on the toppings. We recommend berries or non-fat yogurt – healthy and delicious.