Breakfast

Breakfast - research and tips

Some researchers are critical of the issue. Professor Terence Kealey goes so far in his work "Breakfast is a Dangerous Meal" that he claims that the first meal of the day is harmful to our body and can trigger type 2 diabetes [1]. However, current studies show that a healthy breakfast is the best basis for the day. On the other hand, doing without leads to a nutrient deficit and can minimize physical and mental well-being and limit performance [2]. Scientific studies indicate a lower risk of morbidity and mortality in cardiovascular diseases [3,4] and chronic diseases [3]. Skipping meals can also lead to increased total and LDL cholesterol [5,6], which is a risk factor for cardiovascular disease and atherosclerosis [2]. Mental health also plays a role in this context. Smith (2003) and Rampersaud et al. (2005) were able to show in their study that people who eat breakfast regularly suffer less from depression, stress and anxiety [7,8]. In addition, the results of scientific studies show that cognitive and mental performance [9,10], the ability to concentrate [11], memory [8,11] and attention [12] can be improved. Many people also skip their first meal when dieting [6,13], but people who eat breakfast regularly tend to be slimmer than people who prefer not to. They are exposed to an increased metabolic risk [14] and are more often overweight [8,15]. Of course, the type of breakfast plays a decisive role here. For example, some studies have found a positive effect of breakfast cereals [16,17]. These provide the body with carbohydrates, fiber, vitamins and minerals and provide a good basis for the day [18,19]. Adequate fluid intake and the consumption of grain and dairy products as well as fruit and vegetables are also recommended.


Tip: Students often have to be quick, here you will find quick, easy and healthy recipes for everyday life: https://eatsmarter.de/blogs/smarter-kochen/fast breakfast

Here you go back to the health tips

Quellen:

[1] T. Kealey, Breakfast is a dangerous meal: Why you should ditch your morning meal for health and wellbeing. London: 4th Estate, 2016.
[2] M.-E. Herrmann and B. Hermey, “Frühstück – die wichtigste Mahlzeit des Tages?,” Ernährung & Medizin, vol. 25, no. 01, pp. 44–48, 2010, doi: 10.1055/s-0030-1248843.
[3] S. Liu, H. D. Sesso, J. E. Manson, W. C. Willett, and J. E. Buring, “Is intake of breakfast cereals related to total and cause-specific mortality in men?,” The American journal of clinical nutrition, vol.77, no. 3, pp. 594–599, 2003, doi: 10.1093/ajcn/77.3.594.
[4] A. Wirth, “Regelmässiges Frühstücken senkt das kardiovaskuläre Risiko,” (in ger), MMW Fortschritte der Medizin, vol. 156, no. 1, p. 34, 2014, doi: 10.1007/s15006-014-0040-7.
[5] P. Kleemola, P. Puska, E. Vartiainen, E. Roos, R. Luoto, and C. Ehnholm, “The effect of breakfast cereal on diet and serum cholesterol: a randomized trial in North Karelia, Finland,” European journal of clinical nutrition, vol. 53, no. 9, pp. 716–721, 1999, doi: 10.1038/sj.ejcn.1600849.
[6] H. R. Farshchi, M. A. Taylor, and I. A. Macdonald, “Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women,” The American journal of clinical nutrition, vol. 81, no. 2, pp. 388–396, 2005, doi: 10.1093/ajcn.81.2.388.
[7] A. P. Smith, “Breakfast cereal consumption and subjective reports of health by young adults,” Nutritional neuroscience, vol. 6, no. 1, pp. 59–61, 2003, doi: 10.1080/1028415021000042820.
[8] G. C. Rampersaud, M. A. Pereira, B. L. Girard, J. Adams, and J. D. Metzl, “Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents,” Journal of
the American Dietetic Association, vol. 105, no. 5, 743-60; quiz 761-2, 2005, doi:10.1016/j.jada.2005.02.007.
[9] H. Taras, “Nutrition and student performance at school,” The Journal of school health, vol. 75, no.6, pp. 199–213, 2005, doi: 10.1111/j.1746-1561.2005.00025.x.
[10] L. Lien, “Is breakfast consumption related to mental distress and academic performance in adolescents?,” Public health nutrition, vol. 10, no. 4, pp. 422–428, 2007, doi: 10.1017/s1368980007258550.
[11] D. Benton and M. Jarvis, “The role of breakfast and a mid-morning snack on the ability of children to concentrate at school,” Physiology & behavior, vol. 90, 2-3, pp. 382–385, 2007, doi:
10.1016/j.physbeh.2006.09.029.
[12] D. Benton, A. Maconie, and C. Williams, “The influence of the glycaemic load of breakfast on the behaviour of children in school,” Physiology & behavior, vol. 92, no. 4, pp. 717–724, 2007, doi: 10.1016/j.physbeh.2007.05.065.
[13] C. Matthys, S. de Henauw, M. Bellemans, M. de Maeyer, and G. de Backer, “Breakfast habits affect overall nutrient profiles in adolescents,” Public health nutrition, vol. 10, no. 4, pp. 413–421, 2007, doi: 10.1017/s1368980007248049.
[14] A. O. Odegaard, D. R. Jacobs, L. M. Steffen, L. van Horn, D. S. Ludwig, and M. A. Pereira, “Breakfast frequency and development of metabolic risk,” Diabetes care, vol. 36, no. 10, pp. 3100–
3106, 2013, doi: 10.2337/dc13-0316.
[15] C. S. Berkey, H. R. H. Rockett, M. W. Gillman, A. E. Field, and G. A. Colditz, “Longitudinal study of skipping breakfast and weight change in adolescents,” International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, vol. 27, no.10, pp. 1258–1266, 2003, doi: 10.1038/sj.ijo.0802402.
[16] B. A. Barton et al., “The relationship of breakfast and cereal consumption to nutrient intake and body mass index: the National Heart, Lung, and Blood Institute Growth and Health Study,” Journal of the American Dietetic Association, vol. 105, no. 9, pp. 1383–1389, 2005, doi:10.1016/j.jada.2005.06.003.
[17] A. Kafatos, M. Linardakis, G. Bertsias, I. Mammas, R. Fletcher, and F. Bervanaki, “Consumption of ready-to-eat cereals in relation to health and diet indicators among school adolescents in Crete, Greece,” Annals of nutrition & metabolism, vol. 49, no. 3, pp. 165–172, 2005, doi:10.1159/000086880.
[18] T. A. Nicklas, C. E. O'Neil, and G. S. Berenson, “Nutrient contribution of breakfast, secular trends, and the role of ready-to-eat cereals: a review of data from the Bogalusa Heart Study,” The American journal of clinical nutrition, vol. 67, no. 4, 757S-763S, 1998, doi: 10.1093/ajcn/67.4.757s.
[19] A. van den Boom et al., “The contribution of ready-to-eat cereals to daily nutrient intake and breakfast quality in a Mediterranean setting,” Journal of the American College of Nutrition, vol. 25,
no. 2, pp. 135–143, 2006, doi: 10.1080/07315724.2006.10719524.
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