6 Expert-Backed Healthy Breakfast Ideas – Forbes Health – Forbes

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There are many reasons to enjoy a nutritious breakfast each day. Here are a few of the benefits.

Weight Management

Starting your day with a balanced breakfast could help you maintain a healthy weight. “Those that eat breakfast tend to have a healthier weight and are less likely to overeat at other meals,” says Smolen. “If you skip breakfast or lunch, you are more likely to overdo it at dinner time and possibly also include a [less nutritious] nighttime snack,” agrees Ehsani.

One review of 45 observational studies found an association with skipping breakfast and a higher risk of being overweight or having obesity. Breakfast may help boost your metabolism and increase the number of calories burned throughout the day.

Diet Quality

Eating breakfast may be connected to better overall diet quality. According to one 2018 study in children, those who did not eat breakfast on a regular basis showed a lower overall diet quality and a lower intake of important nutrients like fiber, iron, folate and calcium. Children who ate breakfast consumed more whole grains, fruit and dairy, along with fewer empty calories each day.

Blood Sugar Control

Eating breakfast could help stabilize blood sugar levels during the day, according to Smolen. In one 2016 review, researchers concluded that consuming breakfast could improve blood sugar and insulin responses throughout the day, which could lead to better blood sugar control. However, they also note that the foods you choose can make a difference, as dietary patterns high in rapidly available carbohydrates could actually be associated with an increased risk of type 2 diabetes. Because of this, the study suggests partially replacing those carbohydrates with foods like whole grains and cereal fibers, unsaturated fatty acids and proteins.

Heart Health

Making time for your morning meal could help keep your heart healthy and strong. According to Ehsani, not only do breakfast eaters tend to consume higher amounts of important nutrients like fiber and calcium, but may also be at a lower risk of developing chronic conditions like heart disease as well.

In fact, one 2018 review notes that present research supports the tie between eating breakfast and reduced cardiometabolic risk factors. Another review of studies involving nearly 200,000 adults found that those who regularly skipped breakfast were 21% more likely to experience or die from cardiovascular disease (such as heart failure or stroke) than those who consumed breakfast each day.

Brain Function

If you have an important meeting or test in the morning, make sure to eat a balanced breakfast before rushing out the door. A healthy breakfast can “fuel your body with plenty of energy to make it through your busy morning” while also improving mental performance and focus, notes Ehsani.

According to one 2016 review, eating breakfast rich in protein and carbohydrates could positively impact tasks requiring attention, memory and executive function (a set of mental skills such as planning and self-control) in children and adolescents, however, additional research is needed. Not only that, but another 2022 study in older adults found an association between skipping breakfast and a greater risk of cognitive decline later in life.

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