Should you eat breakfast? There’s been so much information about fasting versus fueling up that we did some research and here’s what we found.
Should you eat breakfast?
Most experts, including nutritionist Beth Czerwony, RD, LD say yes. “Would you start a long road trip in your car with the tank on ‘empty’?” Czerwony asks in an online article for the Cleveland Clinic. “Think of eating breakfast the same way. You’re asking a lot of your body to get moving using only your reserves.”
4 reasons why should you eat breakfast
A healthier heart. People who skip breakfast tend to have higher blood cholesterol levels, which is a risk factor for heart disease. That’s because many breakfast foods are full of fiber (think oatmeal and whole-wheat toast), which are low in fat at the same time. Fiber may reduce cholesterol, while filling you up without adding extra fat to your diet.
Keep weight off. Research shows that those who eat breakfast tend to be at a lower risk for obesity and weight gain. According to the National Weight Control Registry, seven out of 10 adults who were able to maintain a 30-pound weight loss for a year ate breakfast every day. Breakfast foods like fiber-rich oatmeal and high-protein eggs help you feel full and are less apt to create cravings later in the day.
Metabolism boost. New research suggests that a simple breakfast of whole-grain toast or cereal with milk can actually help your body regulate insulin levels. In fact, adding fruit to these kinds of popular breakfast foods may help reduce risk for metabolic syndrome, a condition connected to being overweight and an increased risk for type 2 diabetes and heart disease.
Reduce brain fog. According to the University of Louisville’s School of Medicine, eating breakfast can help reduce brain fog. Choose carbs rich in fiber to give your brain the power it needs to start the day.
What you should eat for breakfast: 5 excellent options
Most research shows that a breakfast rich in protein and fiber is the best combination. Here are five easy options that make it easy to eat breakfast even when you’re in a rush.
- Overnight strawberry oats. Layers of fiber-rich oats combined with chia seeds give lots of heft to these gorgeous parfaits, studded with sweet strawberries. Best of all, they’ll wait politely in the fridge for up to three days.
- Smoothie bowls. Before you go to bed, pre-pack a jar or reusable container with all the ingredients you’ll use. Spinach, bananas, etc. and pop it in the fridge. In the morning, you’ll only need to empty the container plus a handful of ice into the blender, and buzz.
- Chocolate chip oat cups. Make-ahead breakfasts don’t get much easier, or more full of protein and fiber, thanks to a combination of whole oats, eggs and milk. And don’t forget the chocolate!
- Starbucks egg bites dupes. If you’re a fan of those little eggs on the go, you’ll love making a batch of them at home for less than you’d pay for a single serving at Starbucks. All the protein, way less money.
- Whole-wheat breakfast cobbler with berries. Another make-ahead dish packed with fiber to keep you full, this cobbler will keep all week long. It’s especially decadent with a scoop of vanilla yogurt on the side. #proteinboost
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