To Eat or Not to Eat Breakfast?

Popular diet trends, such as intermittent fasting, claim to help people lose weight by reducing the window of time in which they eat. Those who choose to fast often select breakfast as the target meal to cut. Some individuals, while not intentionally fasting, skip breakfast out of habit or out of the fear of adding “unnecessary calories” to the day. But does skipping breakfast really help an individual reach their health goals? Research suggests that may not be the case.

You might have heard breakfast hailed as “the most important meal of the day,” and there are reliable reasons this may be true. Breakfast plays an important role in our overall health and well-being. Numerous research studies highlight the health benefits of including a nutrient-dense, balanced breakfast. Consistently eating a healthy breakfast can help with:

• Weight management
• Optimal nutrient intake
• Improved cognition
• Better blood sugar control
• Healthy metabolism

Weight Management

Starting the day with a nutritious, balanced breakfast may be a sustainable strategy to obtaining and maintaining a healthy weight. A review of multiple studies evaluated the effects breakfast might have on weight management and found it has a positive effect on appetite control and satiety. Studies showed participants who ate breakfast had reduced hunger and increased feelings of fullness compared to those who skipped. Increased satiety may help prevent overconsumption later in the day which could hinder weight loss goals.

It’s important to keep in mind that what is included in breakfast matters. This review found that breakfasts high in protein (more than or equal to 30 g protein) and calories (more than or equal to 350 calories) resulted in more satiety.

Optimal Nutrient Intake

Skipping breakfast also means missing an opportunity to get valuable nutrients such as vitamins, minerals and fiber. Breakfast meals that include fruits, vegetables, lean proteins, high-fiber cereals and grains and low-fat dairy are excellent sources of nutrients.  A review conducted by Gibney and colleagues evaluated the nutritional benefits of breakfast using national dietary survey data from Canada, Denmark, France, Spain, the U.K. and the USA. The data from many of these countries highlights how breakfast can optimize intake of key nutrients, such as fiber and calcium. Over time, low intake of these nutrients can negatively impact digestive health and bone health, respectively.

Improved Cognition

Breakfast can provide an essential nutrient in cognitive function: carbohydrates. Carbohydrates serve as the brain’s primary source of fuel. The brain needs a steady supply of energy to support memory, attention and decision-making abilities. When choosing carbohydrates, they should ideally be high in fiber to promote a balanced blood sugar response. Whole grains, fruits and vegetables are good, fiber-rich carbohydrate choices.

Better Blood Sugar Control

People with diabetes or who are at risk for diabetes benefit greatly from following a consistent eating pattern that includes a balanced, healthy breakfast. The American Diabetes Association states that eating breakfast can help keep your blood glucose in the target range, specifically one high in protein and fiber. For better blood sugar control, a good rule of thumb is to strive for “no lonely carbs.” Instead, pair fiber-rich carbohydrates with protein and healthy fats. Doing so will help improve overall glucose. For example, try a simple breakfast like Ezekiel toast with a spread of peanut butter and Greek yogurt on the side.

Healthy metabolism

Metabolism simply refers to the processes by which our body converts food and drink into energy to sustain life. Many factors may impact metabolism, including gender, genetics, hormones and body composition. Muscle mass is more metabolically active, so building muscle can help promote a healthy metabolism. In addition to strength training, it is important to consume enough calories and protein to support muscle building. Recent research has established the need for higher protein intakes to this end. According to the Academy of Nutrition and Dietetics along with the American College of Sports Medicine, protein intake for physically active individuals should be between 1.2-2 grams per kg of body weight per day. A protein-rich breakfast can help one reach this higher protein threshold.

Avoid skipping your breakfast and try some of these nutritious breakfast recipes from Cooper Clinic Nutrition.

Garden Scrambled Eggs Breakfast Burrito

Ingredients:

• 1/8 green pepper, diced
• 1/8 onion, diced
• 2 fresh mushrooms, diced
• 2 egg whites
• 1 egg yolk
• 1/4 cup low-fat cottage cheese
• 1 whole wheat tortilla
• 1/2 sliced avocado
• 1 slice low-fat cheddar cheese
  

Directions:

1. Place the first three ingredients in a microwave-safe container, cover and microwave on medium setting until vegetables are tender.
2. Whip eggs and cottage cheese.
3. Scramble eggs in skillet with cooked vegetables until done.
4. Fold eggs into whole wheat tortilla with sliced avocado and cheese.

Nutrient Analysis:
Calories: 525
Protein: 30 g
Total fat: 21 g
Saturated fat: 5 g
Cholesterol: 228 mg
Fiber: 15 g
Sodium: 236 mg

Avocado Toast with a Side of Berries and Yogurt

Watch this Avocado Toast recipe for a quick, easy and healthy breakfast. Pair it with berries and low-fat Greek yogurt for a nutrient-dense meal.

Ingredients:

• 1 slice Dave’s Killer Bread® (21 whole grain), toasted
• 1/4 fresh avocado or 2.5 oz. chunky guacamole
• 2 cooked egg whites
• 1 Tbsp. chia seeds
• Salt and pepper to taste (optional)
• Drizzle of olive oil (optional)
• 1 cup berries
• 1 cup Chobani® original non-fat Greek yogurt

Directions:

1. Toast bread until brown.
2. In a small skillet, cook egg whites until done.
3. Spread avocado slices or guacamole on toast, then sprinkle chia seeds on top.
4. Top with egg whites and season with salt and pepper to taste.
5. Consume with a side of berries and Chobani® original non-fat Greek yogurt for a nutritious meal.

Nutrient Analysis:
Calories: 437
Fiber: 16 g
Fat: 11g
Protein: 40 g
Saturated Fat: 1 g
Sodium: 643 mg
Cholesterol: 13 mg
Carbohydrates: 43 g

Yogurt Parfait

Ingredients:

• 1 5.3 oz. Chobani® Greek yogurt (0% fat)
• 1/4 cup Kashi® Go Lean Crunch
• 1 Tbsp. sliced almonds
• 1 Tbsp. chia seeds
• 1/2 cup fresh blackberries
• 1/2 cup fresh blueberries
  

Directions:

1. Layer ingredients in a bowl.
2. Chill or serve immediately.

Nutrient Analysis:
Calories: 352
Fat: 11 g
Saturated Fat: 1 g
Carbohydrates: 44 g
Sodium: 76 mg
Fiber: 12 g
Protein: 23 g
Calcium: 260 mg

On the go and need a quick morning boost? Consider keeping some of these fiber-rich carb and protein combinations on hand!

Grab and Go Combos

Pioneer Pastures™ protein shake + apple

Purely Elizabeth® oatmeal made with Fairlife® reduced-fat milk

Ezekiel 4:9® bread with almond butter + Oikos® Pro Greek yogurt 

Kodiak Power Waffles® + Chobani® 20 g Greek yogurt

Schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist for more information and assistance on creating a healthy eating plan to achieve your goals, call 972.560.2655 or visit cooperclinicnutrition.com.

Article provided by London Robinson, MCN, RDN, LD, and Cooper Clinic Nutrition.