Is it safe to just have breakfast
Experts discuss: eat in the morning or not? What you should know about breakfast
For a long time: Breakfast is the most important meal of the day. But is it really true?
Some do without it voluntarily, others need it immediately in the morning: breakfast. However, more and more experts are advising to skip what was once the “most important meal of the day”. Isn't breakfast as good for our health as we long thought? Or possibly: Is it even healthy not to eat breakfast?
What have we seen for you well-known myths about breakfast. There is good news for both breakfasters and non-breakfasters!
1. Myth: Breakfast is the most important meal of the day
In the morning like an emperor, at noon like a king and in the evening like a beggar - many proverbs have some truth in them. However, this wisdom comes from a time when people put a lot of physical strain on themselves during the day, e. B. when working in the fields and directly consumed the calories consumed.
Scientific studies have long confirmed that eating in the morning is healthy. However, if you take a closer look, you will find that some research was funded by the food industry - hardly surprising given the amount of breakfast cereals and cereals in the supermarket.
Of course, the importance of the morning meal also depends on individual preferences and your lifestyle. Do you eat little in the evening and are really hungry in the morning? Then breakfast has a higher priority for you. Breakfast is also a good idea if you are doing physical work or cycling a long distance to work. Do you have a late dinner as usual in Mediterranean countries? Then it can make sense to eat little or nothing in the morning. If you are not hungry in the morning, you do not need to force yourself to have breakfast - especially if you sit mostly during the day and do not move much.
Myth 2: Skipping breakfast makes you fat
In fact, researchers who deal with this question always come to different results. Sometimes it is observed that non-breakfasters are fatter than breakfasters, sometimes the exact opposite. Munich researchers found out: the more calories you eat for breakfast, the more the number of calories rose throughout the day. Then again, doctors determine that there is no difference in weight between the two groups. The problem with this is that studies of this type are usually observational studies in which the participants receive questionnaires and should fill them out themselves to the best of their ability - but when it comes to nutrition, it is often whispered.
In addition, if studies on the cause of obesity keep showing completely contrary results, that honestly suggests a completely different conclusion. Namely, that it depends on our diet and the quality of our food as a whole. It is logical that you are not doing yourself any good if you skip breakfast but go straight to the kiosk or bakery and buy a sweet treat. If, on the other hand, you start the day with a healthy breakfast and also pay attention to a healthy diet, you will still stay slim - or you can even lose weight with it.
3rd myth: Do not eat breakfast, paralyzes the metabolism
The recommendation to eat something in the morning to stimulate the metabolism is unfortunately still too often heard. Metabolism experts now agree that this is not the case. If we eat the wrong thing in the morning, the opposite occurs. Toasted bread, jam or sweet mueslis don't just provide empty calories. White flour and sugar also lead to uncontrollable ups and downs in our blood sugar level - cravings and a reduced fat metabolism are the result.
Intermittent fasting, in which 16-hour eating breaks alternate with eight-hour eating phases, also shows how positive a break in eating can have in the morning. Especially those who tend to be overweight or have type 2 diabetes can not only steer their metabolism back into a healthy path by taking breaks - they also stimulate the fat metabolism and the body's own repair processes in the cells.
Intermittent fasting: lose weight healthily without diet
4. Myth: Those who have breakfast are better concentrated
The general view is still: if you have a good breakfast, you can concentrate better. But here, too, you have to differentiate:
- It depends on the type of breakfast. Studies show that those who eat high in protein and vital substances in the morning make fewer mistakes by the lunch break than people who only ate a simple jam roll. With a sugary breakfast you boost your insulin production in such a way that a short time later your blood sugar drops - lack of concentration and cravings are the consequences.
- Take into account habits: The morning meal makes those who are used to having breakfast more focused. Because over time, our body also adjusts to our usual meal times.
- Don't forget to drink: Our mental performance also depends on our hydration. So don't forget to drink.
- It looks different with children: Regular meals are more important for children: Studies repeatedly confirm that children who have a healthy breakfast, learn more easily at school and have better grades. Children have a higher energy consumption due to their growth - the energy reserves have to be replenished more quickly so that the brain is well supplied. In the case of "camouflaged sweets" such as sugary muesli, bars or corn flakes, however, the positive effect was not seen.
Conclusion: breakfast - yes or no?
Healthy breakfast: There is no such thing as the “perfect for everyone”!
Even if it is still firmly anchored in many minds that one should have breakfast for the sake of one's health: nutrition experts are no longer convinced of this. As different as our tastes are, they are also different when it comes to the first meal of the day. It doesn't just depend on what type of breakfast you are, intolerances now also play a role that should not be underestimated. Dairy products can easily be replaced with lactose-free or vegan products (such as soy, almond, oat or rice milk). If you have intolerances to whole grain or white flour products, you will find good alternatives in well-stocked bakeries or health food stores. B. from spelled or buckwheat. If you are one of those people who enjoy breakfast and who feel good about it: take your time for a balanced, healthy breakfast. Your body will thank you!
Do you like breakfast and want to make the first meal of the day as healthy as possible? Here you will find many ideas for a perfect breakfast:
For a good start to the day - delicious breakfast recipes
- Breakfast smoothies and drinks: To stimulate kidney activity in the morning, a lukewarm glass of water is ideal to start with. Then it's against a cup coffee and black tea, provided they are consumed in moderation. The healthier alternatives are Green tea or unsweetened fruit or herbal teas. If you want, you can mix up a breakfast smoothie fresh vegetables and fruits for at home or to take away.
- Energy muesli & overnight oats: Muesli is not only delicious, it also provides you with plenty of energy for the first few hours of the day. The basis forms a sugar-free granola made from grain, oat flakes, enriched with delicious seeds such as sunflower seeds and linseed. Stir the muesli into yoghurt (preferably natural yoghurt) or plant-based milk and refine it with fresh fruit: apples, pears, strawberries, plums ... whatever the season offers. A varied mix of walnuts, hazelnuts or sesame seeds also enhances the muesli - not just in terms of taste. In this way, your muesli supplies you with vegetable protein, high-quality carbohydrates, valuable fiber, vitamins and secondary plant substances. Do you have little time in the morning? You can also prepare your muesli the evening before and stir oatmeal into water, yogurt or milk. These Overnight Oats then either enjoy it at home in the morning - or take it with you to the office!
- The breakfast bread: Morning muesli haters prefer to eat bread. Whole grain rolls or, for example, are suitable for this all-natural wholemeal bread. Spread thinly with butter or quark, the bread can also be refined with fruit slices. For those who find quark too boring, we have a simple recipe for a delicious spread: Mix three tablespoons of low-fat quark with one tablespoon of good linseed oil. Together with a few herbs (or a little herbal salt as an alternative), you get an excellent, tasty spread for your daily breakfast bread. This combination provides you with valuable omega-3 fatty acids in a tasty way. Instead of butter or quark, you can brush the bread with tahini, a vitamin-rich and healthy paste made from finely ground, unpeeled sesame seeds. Fresh herbs like parsley, cress or chives or a boiled (organic) egg and cheese round off the breakfast bread.
- Homemade vegetable spreads: Homemade, hearty spreads with vegetables are another way to add to your healthy breakfast repertoire. You puree or dice your favorite vegetables either raw (e.g. Tomatoes, peppers or cucumbers) or cooked (Pumpkin, zucchini, sweet potato Etc.). Then add a crushed one to the vegetables Avocado and a little ground flaxseed to thicken and season to taste with sea salt, pepper, olive oil, lemon juice, almond butter and fresh herbs. Stored in boiled jars, these vegetable spreads will keep for three to four days in the refrigerator. Easy and quick to prepare - delicious and healthy!
Our breakfast tip for a healthy breakfast on the weekend: Pumpkin and almond waffles with cinnamon
Enjoyment in autumn: Pumpkins are not only delicious, they are also particularly diverse and healthy
Ingredients for approx. 6-8 pumpkin waffles:
200 g pureed pumpkin 3 eggs 120 ml buttermilk 100 g ground almonds 40 g buckwheat flour 3 tablespoons clear honey 1 teaspoon baking powder 1 teaspoon cinnamon 1 teaspoon ground ginger 1/2 teaspoon ground cloves 1/2 teaspoon sea salt sunflower oil
Beat the eggs in a bowl with the honey until frothy, then add the buttermilk and pumpkin puree. Add the almonds, buckwheat flour, baking powder and spices and stir with the hand mixer to form a smooth dough. Let the dough rest for 15 minutes. Preheat the waffle iron, brush with a little oil and add a ladle of batter. Close the waffle iron and bake for about 2 minutes, then remove the waffle and fry the next waffle.
Serve with natural yoghurt and fresh fruits.
(The recipe comes from the cookbook "Die Grüne Küche auf Reisen" by David Frenkiel & Luise Vindahl)
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