Benefits you do not know about eating breakfast

Benefits you do not know about eating breakfast

Among those experts is Jessica Crandall, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. "A lot of times, people think they know about nutrition because they're eating," she says, "but you need big bodies of science and research to figure out what our bodies really need."

And research shows that there are good reasons to eat breakfast.

• nutrition

The basic formula for breakfast: Pair carbohydrates with proteins. Carbohydrates give your body and brain the fuel it needs for the day. Protein gives you staying power and helps you feel full until your next meal.

It could be as simple as a set of:

Whole grain or carb bread

Low-fat milk, yogurt, or cheese for protein

Fresh fruit or vegetables

Nuts or legumes for more protein

Should you eat before hitting the gym? Sabrina Jo, a personal trainer and spokesperson for the American Council on Exercise, says if you're the type to wake up hungry, try eating a snack before your morning workout. It will help you improve your performance and ward off fatigue and panic.

Your body stops digesting when you exercise, and you'll eat a full meal in your belly. It can make you bloated or groggy, especially when you're doing high-intensity exercise.

• healthy weight

Peanut butter on toast. That's the kind of meal, says Crandall, whose more than 40 people wonder why their muscle mass decreases as their waistline grows.

She also says that when you don't eat breakfast it can lead to snacking later in the day or choosing unhealthy foods like cake.

Researchers at Cornell University a few years ago reported that breakfast greats, despite their hunger, didn't snack while eating lunch or dinner. In this study, they saved an average of 408 calories per day. A study of adults in Canada published in 2016 found that eating breakfast had little effect on rates of obesity or weight gain.

The bulk of science favors a healthy breakfast. “It's not just about your weight. It's also about vitamins, minerals, and muscle mass. We have to think in bigger pictures, and what food is actually doing to your body versus 'I want a quick weight loss solution.

• Controlling blood sugar

Eating breakfast helps keep your blood sugar stable throughout the day, whether you have diabetes or not. For people with normal glucose test results, this may help avoid insulin resistance, which can lead to diabetes. Drops and falls in your blood sugar can also affect your mood, making you more irritable.

• Prepare yourself for success

Remember, pair carbs with protein, like a bowl of whole grains with milk and fruit. Don't have time to eat at home? Make sure you have a breakfast that you can eat on the go, such as a banana mix with a carton of milk.

You may be tempted to reach for a breakfast bar or protein drink, especially after a workout. While this is better than nothing, they will not be filling with the same amount of calories you would get from less processed food.”

But even the best plans can be lost. When you feel you have no choice but to miss breakfast.