Your Mom Was Right: Breakfast Is The Most Important Meal Of The Day!

October 18, 2017

 

 

Skipping breakfast is associated with an increased risk of atherosclerosis, or the hardening and narrowing of the arteries due to a build-up of plaque, according to research published in the Journal of the American College of Cardiology. [1]

Eating a healthy breakfast has been shown to promote greater heart health, including healthier weight and cholesterol.  While previous studies linked skipping breakfast to coronary heart disease risk, this is the first study to evaluate the association between breakfast and the presence of subclinical atherosclerosis.

Researchers in Madrid examined 4,052 male and female volunteers who were free from heart or kidney disease.

Hardening of the arteries was observed more frequently among participants who skipped breakfast and was also higher in participants who consumed low-energy, carbohydrate rich breakfasts, like cereals, toast and coffee, etc. compared to protein/healthy fat and energy rich breakfast consumers.

 

Additionally, people who skipped breakfast had the greatest waist circumference, body mass index with weight gain and obesity, blood pressure, blood lipids and fasting glucose levels.

In the case of obesity, the study authors said reverse causation cannot be ruled out, and the observed results may be explained by obese patients skipping breakfast to lose weight.. But eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals.  And a traditional breakfast of eggs may be one of the best ways to get your morning protein and fat, and at the same time provides the best satiety, blunts your appetite, prevents blood sugar and insulin fluctuations.

 

In another study, researchers confirmed that quality of protein in eggs is superior to those in cereals.  An egg breakfast matched for energy density to a cereal breakfast, acutely induced greater satiety and, led to greater weight loss on a reduced energy diet.  It also acutely reduced markers of hunger and enhanced those of satiety.  The two breakfast meals (cereal and eggs) were identical in calories and volume.  Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks as part of a reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had  improvement in blood cholesterol or triglyceride levels. [2]

Between 20 and 30 percent of adults skip breakfast and these trends mirror the increasing prevalence of obesity and associated heart health related abnormalities.  

 

By eating breakfast every morning, you are able to be more focused and productive until it's time to refuel at lunch.  But when you skip out on breakfast, it's hard to think about anything except food, especially with a noisy stomach that needs to be fed, and you end up eating more.

 

Eating.breakfast also jump starts your metabolism and, thus, helps you burn more calories throughout the day.  When you eat breakfast, you're telling your body that there are plenty of calories to be had for the day.  When you skip breakfast, the message your body gets is that it needs to conserve rather than burn any incoming calories.

 

Poor dietary choices are generally made relatively early in life and, if they remain unchanged, can lead to clinical cardiovascular disease later on.  Adverse effects of skipping breakfast can be seen early in childhood in the form of childhood obesity and although breakfast skippers are generally attempting to lose weight, they often end up eating more and unhealthy foods later in the day. Skipping breakfast can cause hormonal imbalances with subsequent weight gain, insulin resistance and alter circadian rhythms.

 

In conclusion: skipping breakfast is associated with increased odds of prevalent coronary and generalized atherosclerosis, independently of the presence of conventional cardiovascular risk factors.

 

So your mom or grandma were right:

   

Breakfast is the most important meal of the day! 

 

For more advice on a healthy lifestyle, please schedule and appointment with Dr. Koganski at 215-750-7000 or www.NewtownInternalMedicine.com

 

References:

[1]  Uzhova I et al. The Importance of Breakfast in Atherosclerosis Disease Insights From the PESA Study. Journal of the American College of Cardiology.Volume 70, Issue 15, October 2017DOI: 10.1016/j.jacc.2017.08.027.

[2]  Bailey D. et al.   Does Higher Protein Quality Breakfast Reduce Energy Intake When Following a Weight Loss Diet Plan. The FASEB Journal, vol. 31 no. 1 . April 2017.

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