Is it important to have breakfast in the morning?
The answer would once have been yes.
Today, however, we know that those who do not like to have breakfast in the morning have no health risks or for the figure, but there are cases in which it is necessary to eat when you wake up.
- Those suffering from high blood sugar and insulin resistance in general improve carbohydrate metabolism if they eat breakfast.
- People who have high cortisol, therefore are sensitive to stress, must have breakfast.
- Same thing for those suffering from nervous hunger: skipping breakfast or meals in general worsens emotional hunger.
- Finally, those who want to improve their metabolism may find it more useful to have breakfast than skip it.
Why is it important to have breakfast?
The morning is the ideal time to stimulate the metabolism and rid the body of waste. Liver and kidney work best when stimulated in the morning. Intestinal regularity should also be encouraged in the morning to promote intestinal purification, and for all these processes, breakfast becomes crucial.
It has been seen that those who fast in the morning tend to be hungrier at both lunch and dinner, and to make choices that are less healthy and more based on the sense of hunger than on the need for adequate nutrition. Therefore there is a greater risk of eating poorly during the day and not guaranteeing the body the necessary nutrients.
Furthermore, having breakfast accustoms us to maintaining the routine of regular meals and this affects our circadian rhythm.
Those who tend to have irregular eating habits tend to become more overweight than those who eat at fixed times.
How to prepare breakfast if you are in a hurry?
For those who have the opportunity to make it at home, breakfast can be a moment of meeting with your family or a pleasant ritual to dedicate to yourself before immersing yourself in the commitments of everyday life.
Obviously, on holidays, taking a little more time is not difficult. Instead, on weekdays it is possible to take some precautions in order to do everything in a short time.
You can play in advance: preparing everything that can remain at room temperature the night before, and setting the table. For example, fill the coffee mocha to find it ready to be turned on, take out the bread, honey or jams or rusks, or prepare an oatmeal porridge which will then only be heated.
What foods to choose for breakfast?
Since, as we have seen, the receptivity of the body in the early hours of the day is maximum, among the many types of breakfast to choose from , it is essential to structure this meal in a balanced way. That is, with proteins, fats and carbohydrates.
Among the protein foods suitable for an excellent breakfast we find milk, skir, milk kefir and yogurt. They also provide potassium, calcium and magnesium, and in the case of yogurt and kefir, probiotics useful for our intestinal flora.
Skimmed ricotta, soy or delactosed milk, delactosed Greek yogurt, Greek soy yogurt or eggs or egg whites (for example for pancakes or light omelettes) are valid protein alternatives.
Personally, some mornings I also include a piece of aged cheese with Manuka honey in my breakfast.
Vegetable drinks such as rice milk, oats or coconut or almond are not adequate protein sources , so it is always better to prefer one of the foods I have listed for the protein part or, for those who are vegan but want to limit soy, add a scoop of hemp, rice or pea protein with vegetable milk, to make a shake.
Another fundamental element is that constituted by carbohydrates.
Among the complex sources, excellent are wholemeal bread, for example barley or rye, the first indicated if you suffer from high cholesterol and blood sugar, rusks or Wasa, oat flakes for porridge or to put in yogurt, wheat or oat germ, also rich in vitamins and minerals, muesli or corn flakes with no added sugar.
Online and in organic shops you can also find sprouted cereal flakes , very rich in trace elements and much more digestible than traditional cereals.
All of these foods are also a good source of fiber.
Among the simple sugars, fresh fruit or an orange juice is excellent, while honey and jams should be consumed sparingly. Raw honey is excellent for those who want a prebiotic action.
Good fats like almonds, extra dark chocolate, ghee, coconut flakes, or even a small piece of avocado are great breakfast foods.
For those who do not want to give up the energizing touch of tea or coffee in the morning , rather than overdoing it during the rest of the day, taking a moderate amount of caffeine in the morning offers a stimulus that does not overload the nervous and digestive system. The important thing is to drink coffee not first, but during the meal. Alternatively maca or matcha powder or herbal tea / coffee with ginseng and propolis are valid alternatives to wake up, while those who want to avoid caffeine can use barley coffee, an herbal tea instead of tea, a carob chocolate.