Breakfast

The number one meal of the day

Breakfast is often a rushed few minutes before leaving for work or on the school run. A recent survey showed that breakfast consumption had decreased from 86% to 75% of adults in recent years. As lifestyles become busier this figure is likely to continue to fall.

Breakfast and our overall health

How does breakfast, or lack of it, affect our overall health and energy levels?

Perhaps the best indication of its value is experience. Many people who complain of fatigue or caffeine and sugar cravings do not eat breakfast, yet with the addition of a small and easy to prepare breakfast nearly all of them report a significant improvement in their symptoms. There are many favorable reports from parents of children with attention or behavioral problems that their offspring also fare better on eating breakfast, preferably one that contains complex carbohydrates and fiber rather than simple carbohydrates and sugar or none at all.

Clinical evidence does suggest that breakfast is of importance in energy production for the rest of the day. After a night’s sleep, the glucose levels in the blood have been maintained by the breakdown of food from the previous evening, and also by the release of some stored glycogen. On waking, it is preferable to replace spent glycogen, whilst also favoring foods that the body turns to glucose at a slow and even rate, supplying consistent energy until it is time to eat again. If breakfast is skipped then the body will continue to run on stored glucose, draining supplies, but, long before this happens, we are likely to feel fatigued and experience a decrease in mental agility and overall impaired function. This is because the brain uses approximately 70% of the glucose created from the food we eat, and any drop in blood glucose levels will alert the brain to potential danger, a situation we experience as hunger.

Better breakfast choices

Eating a breakfast that consists of simple carbohydrates – that is foods that are rapidly broken down into glucose – and caffeine, such as tea or coffee will supply energy that is quickly used up, allowing blood glucose levels to fall, stimulating the hunger response. Many people report that eating cereals alone in the morning leaves them hungry by the time they get to work yet this can easily be avoided by making better breakfast choices, which ideally include a little protein with complex carbohydrates and fiber, a combination that will supply nutrients and energy to enhance concentration and cognitive function.

If you are amongst the millions of people that skip breakfast, or grab a cup of coffee and a muffin en route to work, then think again. Breakfast can help you on your way to a productive and healthy day, so choose from any of the following easy to prepare morning meals, and remember to vary your breakfasts so that you benefit from the full range of nutrients and positive qualities that food can contain. Whilst some may take a few minutes more to prepare than just pouring cereal into a bowl and eating it in three minutes, the very small time investment can be very worthwhile.

The best breakfasts

• Fresh fruit with live bio-yoghurt sprinkled with a teaspoon of pumpkin seeds – full of cleansing antioxidants, beneficial bacteria and essential fatty acids
• Scrambled eggs with rye toast – a good protein based breakfast which also includes B vitamins and minerals.
• Oat porridge with fresh apple slices and linseeds – rich in B vitamins, minerals, antioxidants and essential fats.
• Smoothie made with fresh fruit, unsweetened rice or Soya milk and a sliver of tofu. A refreshing shake rich in antioxidants and protein.

Reference: Ian Marber is a Nutrition Consultant and founder of The Food Doctor. Ian is a highly respected practitioner, broadcaster, journalist and author. He has his own TV show on Discovery Health, is resident nutrition consultant for ‘Richard and Judy,’ and is also a sought after guest for BBC Breakfast and numerous radio shows. Ian is a columnist for the Daily Telegraph, and regularly writes for Metro, Eve and Attitude magazines amongst others. The Food Doctor books have been translated into a dozen languages, and his books on safe and sustainable weight loss are usually found on the best-seller lists.
http://thefooddoctor.com/