The idea that breakfast is the main meal has rooted in our conscious, but there are several factors concerned.
Phrases such as “breakfast is the most important meal of the day” were repeated by parents, doctors and educators, until they became An almost universal saying. But does this idea remain in the light of today’s science?
An analysis of eating habits in different countries shows that the importance attributed to breakfast varies greatly. In the United States, about 75% of the population regularly consumes this meal. In the United Kingdom, this number rises to 94% among adults. In Brazil, the data point to values closer to the Americans.
The main argument in favor of breakfast is the fact that it is the meal that breaks the fasting of the night and replenishes the body’s energy reserves. The body consumes energy during sleep for repair processes and cell growth, and a balanced breakfast helps replace essential nutrients such as proteins, calcium and carbohydrates, refers to.
However, this role has been contested by studies that investigate the effects of intermittent fasting and the relationship between breakfast, body weight and metabolic health. One with 50,000 people over seven years has found an association between breakfast consumption and a lower body mass index (BMI). The investigators pointed to greater satiety, less total caloric intake and Better response to insulin throughout the day.
But not all studies are unanimous. An investigation with obesity women showed that weight loss was more linked to the change of habits than to the consumption of breakfast. Some lost more weight by eliminating the morning meal; others, when introducing it into the routine.
There is also a behavioral factor at stake. Professor Alexandra Johnstone of the University of Aberdeen argues that those who take breakfast tend to have other healthy behaviors – How to practice physical exercise and not smoke – which can crash the results of the studies.
Intermittent fasting, which provides restricted feeding windows, has popularity as strategy to lose weight and improve health. A study in the United States indicated that limiting food intake to the period between 9am and 15h can improve insulin sensitivity and reduce high blood pressure. Still, investigators admit that more data on long -term effects are needed.
Another line of research analyzes the impact of breakfast on the circadian rhythm. Studies have shown that omitting the meal can Deregulate the “Biological Clock”causing glucose peaks and hormonal changes. An analysis with Japanese adolescents associated the absence of breakfast with a higher risk of pre-diabetes, especially among overweight young people.
At what time we eat it also seems to have influence. They increase the risk of obesity and cardiovascular disease, while meals earlier-including reinforced breakfast-promote better glycemic and hormonal control.
From a nutritional point of view, those who take breakfast generally consume more micronutrients, especially in countries where there is food enrichment of cereals and bread, as happens in the United Kingdom, Brazil or Australia. This meal has also been associated with better cognitive performancein particular in memory and concentration, although studies are not always conclusive.
More relevant than just eating, that’s what you eat. Protein-rich breakfasts seem to help Control the appetite throughout the daywhile many industrial cereals have excessive sugar. One in the United Kingdom concluded that only three in 120 analyzed cereals had low levels of sugar. Interestingly, an investigation made in Israel has indicated that adding a breakfast to breakfast could help lose weight as long as the total calorie consumption remains under control.
O place where breakfast is taken It also seems to influence. Young people who eat at home, in a family context, have better mental health indicators than those who do so away from home, suggesting that the social environment also plays an important role in food quality.
Given so many variables, experts argue that the choice must be personalized. Those who are hungry in the morning can clearly benefit from a balanced breakfast. For those who follow intermittent fasting, the professional supervision It is essential. The most important thing is to maintain a consistent and healthy diet throughout the day, adapted to the biological rhythm itself.
Breakfast can be an important meal-but it is not necessarily the most important. More than following universal rules, it is essential to listen to the body, value food quality and maintain regular habits.
