Is Breakfast Important? For most, the foods they choose to eat come from habits learned in childhood. Unfortunately, many of these food choices were influenced by commercials that promised ever tastier and easier ways to prepare meals rather than evidence about nutrition. Complicating the development of healthy taste preferences was the food industries’ influence over Federal food guidelines and school lunch programs that favored helping farm prices over national health. As a result, by the early 50s, much of the country was pouring cold milk over nutritionally deficient cereal flakes. In a war of food brands, a nutritional race to the bottom resulted as more sugar, salt and flavorings were added to encourage buying more. Over the same years, the animal protein (meat and dairy) industries featured ads suggesting that we would be calcium and protein deficient if we left out their foods. Millions ate their hearty plate of fried meat and eggs along with a bowl of cereal. Millions more dutifully drank their morning orange juice, not understanding that processed orange juice without the pulp is nutritionally little better than drinking sugar water. A nutritional fact almost anyone can recall is that bananas are an amazing source of potassium. For that nutrition tip, you can credit fruit companies and the power of advertising. Actually, apricots, lentils, prunes, squash, raisins, potatoes, beans, and hundreds of other foods pack more potassium per serving than bananas. Still, bananas are a nutritious plant-based whole food with a modest amount of potassium and 3 grams of fiber, the nutrient most often missing in the Standard American Diet. The problem with breakfast for most Americans is the absence of almost anything other than macronutrients and synthetic vitamins. Granted, macronutrients are important but only healthy if in a form the body can easily metabolize and accompanied by the necessary fiber and micronutrients. Unfortunately, the typical breakfast fare includes highly refined cereals, white flour bread, pastries, and pancakes, maple flavored corn syrup, fried meats, processed meats, etc. Alas, despite the fact that processed meats are known to be highly carcinogenic, they still end up in grocery stores and school lunches. This is what America has been sold on despite evidence that it’s making us one of the sickest countries in the world. Care to confirm this for yourself? Just take a trip across the country and look at the fare offered by hotels, restaurants, grocery stores, and fast-food shops. Strangely, few question the concept of starting their day with an overdose of sugar, white flour, and fried food? What was passed off as the answer to taste, convenience and health 50 years ago is now a diabetes, hypertension and digestive disorder epidemic that will, if not stopped, kill more than any previous epidemic the world has known. Perhaps you have a plan to keep yourself from becoming another statistic in this epidemic. If so, congratulations. If not, then it’s time to change your lifestyle. Changing lifestyle can prevent most chronic diseases. If they have already progressed, a positive change often stops disease progression and can even reverse some conditions. Everyone has a unique metabolism and hence not everyone needs the same type of breakfast or breakfast at the same time of day. For some, a light breakfast feels right. For others, a morning bowl of fruit followed by a midmorning bowl of oats is more satisfying. For some others, a brunch takes the place of breakfast and lunch. If your work involves physical activity, a bigger breakfast is usually the right choice. However, if you work at a sedentary job, a light breakfast is more likely what you need to keep alert. In general, a large meal that’s not followed by physical activity is a prescription for sluggishness. How late in the evening you have dinner is also a factor. If you do intermittent fasting with the last meal in the early afternoon, then your body will be ready for breakfast when you awaken. In contrast, if your habit is to have dinner late in the evening, it’s unlikely you will be ready for more than a very light breakfast. No doubt you have heard that breakfast is the most important meal of the day. A clue to the source of this advice is in the word itself. Breakfast is when we break our overnight fast. Assuming we have a routine that includes stopping eating several hours before bedtime and a good night’s sleep, we will likely awaken feeling hunger. Of course, disrupting the body’s need for a fasting period will also disrupt the need for breakfast which can result in cascading negative effects during the day. Most important is the quantity and quality of food we choose for our first meal of the day. What makes the biggest difference is eating food that digest in a way that signals the brain that we are satisfied. When the foods we eat are mostly low-calorie- density plant-based whole foods, we get clearer signals to the brain about when to replenish ourselves. When we eat highly processed, calorie- dense foods with taste enhancers (esp. sugar, oil, and salt), we get false hunger signals. Breaking up with old food habits is never easy. The addictive nature of traditional breakfast foods made from simple sugars and refined carbohydrates can make the breakup especially challenging. So what is the answer? Quite simply, a change to plant- based whole foods that offer the kinds of nutrition our bodies are designed to consume. Now consider a few ideas for making a break from the past. Homemade smoothie made with green vegetables, bananas, berries, or other fruits can create a tasty and nutritious base. If additional fats are desired, blend in nuts, seeds, avocado, or coconut. For an extra nutrition boost add chia seeds or ground flax seeds. For an even more amazing smoothie experience add presoaked chia seeds, ground flax seeds, tamarind, chopped ginger, or lime juice. For more sweetness, increase the proportion of fruit (fresh or frozen) or blend in a few pitted Medjool dates. Mangos and bananas both add natural sweetness and texture. If buying smoothies, be aware that most commercial smoothies are packed with sugar. If cereals for breakfast are more to your liking then experiment with the many whole grains that can be used to make the base for a nutritious breakfast. The options are amazing. Oats, millet, barley, and buckwheat are good choices. If using these cereals as whole kernels, they need to be precooked till tender (typically 30-45 minutes.) Having enough cooked for a week helps simplify breakfast, lunch, and dinner since whole grains can be used to complement all meals. As a breakfast choice, most choose rolled oats for quick preparation and convenience. The remarkable characteristic of rolled oats is that they have been minimally processed in a way that retains nutrition while making them easy to prepare. Actually, rolled oats can be eaten as dry cereal with or without added fruit and nuts. For those preferring cooked oats, an abundance of options exist. For some, presoaking the oats overnight is the answer to a quick breakfast. Depending on preference, a single serving can cook nicely in a microwave oven in under 2 minutes. Regardless of the grain you choose or how you cook it, topping it off with your favorite non-dairy milk, fruits, nuts, and seeds can add variety that will keep you looking forward to breakfast. As a bonus, a family of four can enjoy greater nutritional benefits while saving $50 a month from their grocery bill by eating rolled oats rather than the more expensive brand name cereals. For more about preparing oats, the article, “Why Oats” is the place to start. If attempting to copy the classic American breakfast of bacon and eggs with plant-based ingredients you may fall short of meeting your objective. Granted there are many texturized vegetable protein products that might pass for bacon, sausage, and eggs by some. Unfortunately, most of these simulated meat products are relatively expensive and in my opinion miss the taste experience expected. A better strategy for lifetime nutrition success is to cultivate new tastes. For a better choice try sprouted grain toast with avocado and a splash of lemon juice. In one bite you have it all: protein, healthy fat, carbohydrates, and micronutrients. When served with fruit you have a nutritious and satisfying meal with a reasonable amount of calories. As an alternative, serve a lightly steamed vegetable with a tasty sauce in place of fruit or have a green salad (really, it’s ok to eat salad for breakfast). While old habits may be hard to break, breaking from them can be refreshing. For example, if the leftovers from a nutritious plant-based meal were great last night, they will likely make an enjoyable breakfast. Really, the foods we eat and when we eat them are habits, not rules. So, liberate yourself to transcend old habits and to begin enjoying quality foods of all types whenever it’s for your convenience. Nancy Neighbors, MD Huntsville, Alabama Is Breakfast the Most Important Meal of the Day? Most likely the health advantage of breakfast has less to do with eating in the morning and more to do with having an early to bed early to rise routine. In one small study, skipping breakfast was found to disrupt the circadian rhythms which led to larger spikes in blood glucose levels. Eating breakfast, the researchers conclude, is essential for keeping our body clock running on time. A review of studies looking into the relationship between breakfast and weight management concluded there is “limited evidence” supporting or refuting the argument that breakfast influences weight or food intake, and more evidence is required before breakfast recommendations can be used to help prevent obesity. So, what is the takeaway? Well, lifestyle is important. If getting to bed in time for a good night’s sleep and of course not eating late in the evening, then you will probably be hungry and enjoy breakfast. For more about the pros and cons of breakfast read, “Is Breakfast really the most important meal of the day.” For another perspective on evolving research read, “Cracking the Vault - Breakfast Research.” |