Is Breakfast Really the Most Important Meal of the Day?

Hola amigos! Welcome to One Small Bite!

We hear it all the time “Breakfast is the most important meal of the day.” Really? Why is that the case, and more importantly, is it really the most important meal of the day? For many people that don’t eat breakfast, does that mean they need to stop and have it? In this episode, we will unpackaged whether breakfast really is the most important meal of the day. We’ll explore the pros and cons of having breakfast, the best time to have breakfast, and what type of foods are best for breakfast. More importantly, we’ll look at breakfast from a more intuitive lens, and help you determine what’s right for you. Now, sit tight, relax, and enjoy this show.

Highlights of this episode:

• Pros and Cons of breakfast
• When is the best time to have breakfast?
• What is the best types of food to have for breakfast?
• What does it mean for you?

Episode Show Notes: 

[01:11] Pros and Cons of breakfast
The pros and cons of having breakfast really depend on the individual. For some people having breakfast helps fuel their body for the day and get them started. It’s much like a car. If you don’t have enough gas in the car for a long journey, it’s smart to stop and get gas before you get too far. Having breakfast for some people helps them regulate blood sugars a little better, especially since insulin is typically more sensitive in the body earlier in the day. Therefore, some people can avoid the spikes in blood sugar that can occur later in the day because they started with a meal that helps them utilize the glucose in food instead of the stored amounts from their liver and muscle. For some, having breakfast also helps them be more alert, clearheaded, sharper, less easily agitated or irritable. And in some instances, having breakfast for some means they get to spend time with loved ones, friends, or colleagues at work and those bonds and connections typically happen around food.

On the other hand the cons of having breakfast means that you have to take the time to make it or prepare it. That’s not easy for some people. It’s important to realized there are several social and political unseen forces at play here. For example, I recognize that I have various earned and unearned privileges that allow me to have a meal in the morning. I have access to fresh foods on a regular basis. I have a job that allows me the time to enjoy a meal at home with my daughter. I am abled-bodied and can prepare meals and have the resources (a home, kitchen, pots, pans, food) that allow me to make a meal for myself. There is an indirect discrimination that can occur when we state that breakfast is the most important meal of the day to people that don’t have these earned and unearned privileges. For some people, their bodies don’t have difficulty regulating blood sugars without a meal in the morning, and they may not be moody or agitated easily. That’s why it’s important to pay attention to what works for each individual.

[02:48] When is the best time to have breakfast?
So this is the next common question when we try to better one meal over the other. The answer here is simple…there is not best time to eat breakfast. Again, it’s what works for each individual. The body of research is only observational or correlational regarding when to have the first meal. Some people work third shifts and get home in the morning, so the first meal might be at 7pm or 9pm when they get to work. For others that have difficulty sleeping, having breakfast 1-2 hours after waking up may mean different things. With that said, it is a good idea to get on a schedule and regular routine of eating at about the same time most days. The body does like a regular routine and it helps with managing the homeostasis that is necessary for so many people.

[12:28] What is the best types of food to have for breakfast?

[[13:05] What does it mean for you?

Resources:

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Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!