Breakfast: The Most Important Meal of the Day
Almost one-quarter of people in the United States skip breakfast daily, and for those who do eat breakfast, it only contributes about 16 percent of their total daily energy intake. Yet breakfast is just as important as lunch or dinner, with research showing that people who eat breakfast have better blood sugars, better diets, and better mental health.
To learn more about the benefits of breakfast, why protein at breakfast is important, and how to stimulate your appetite in the morning, read on.
Why Eat Breakfast?
Many people skip breakfast to lose weight and manage their blood sugars. But studies show that skipping breakfast can actually lead to worse blood sugars. A study that looked at the effect of breakfast skipping on blood sugars after lunch found that people who skipped breakfast had significantly higher blood sugars after lunch, even if they ate the exact same lunch as someone who had eaten breakfast.
Another study found that people who skipped breakfast consumed more calories, carbohydrates, fats, and added sugars throughout the day while having a lower intake of several important vitamins and minerals. Overall, people who skipped breakfast had significantly poorer diet quality than people who ate breakfast.
Finally, studies show an important link between breakfast and mental health. Research shows that skipping breakfast is associated with a greater chance of having depression, stress, and psychological distress in all age groups and greater rates of anxiety in teenagers. Plus, I see many adults with anxiety in my own practice who could be positively impacted by eating breakfast.
Given all the benefits of breakfast, why are so many people skipping it?
Some of the most common reasons people skip breakfast include:
· Not feeling hungry in the morning.
· Not having enough time to eat.
· Not liking to eat early.
· Not enjoying breakfast food.
· Trying to lose weight.
Once you’ve identified why you’re skipping breakfast, you can start to work to include it as a regular part of your day. If you’re struggling to eat breakfast, consider working with a registered dietitian who can provide tips and strategies for including breakfast in your day.
The Power of Protein
You might think that simply grabbing a slice of toast or quickly eating a bowl of cereal will be good enough. But if you don’t include enough protein (at least 30 grams, or one-third of total daily protein intake) at breakfast, you won’t reap all the benefits.
Why protein? One of the most important roles of protein in the body is as an immunomodulator. An immunomodulator is a molecule that can influence how the immune system works. Protein is made up of amino acids joined together. These amino acids and their derivatives function as immune signalling mechanisms and building blocks for neurotransmitters. If you’re not eating enough protein, your immune system doesn’t work properly.
There are also many other benefits of including protein with breakfast, such as balancing blood sugars, giving you an energy boost, keeping you full for longer, and helping you maintain your muscle mass. All-in-all, including at least 30 grams of protein is a must for breakfast to be beneficial.
Sources of protein include:
Eggs
Poultry
Meat
Fish and shellfish
Yogurt (try Greek or Icelandic-style yogurt for extra protein)
Cottage cheese
Protein powder
Tofu
Grains (these are also high in carbohydrates)
Legumes (these are also high in carbohydrates)
Nuts and seeds (these are also high in fat)
Once you’ve chosen your protein, you can plan the rest of your breakfast around it.
Building a Nourishing Breakfast
Now that you understand how important breakfast is for your physical and mental health, it’s time to plan breakfast. We’ve already discussed the importance of protein – but what about carbohydrates and fats?
Carbohydrates
When building a balanced breakfast, be sure to prioritize high-fiber carbohydrates. Research shows that people who eat high-fiber, carbohydrate-rich breakfasts remain full and satisfied for many hours after the meal and eat less overall throughout the day.
Sources of high-fiber carbohydrates include:
· Quinoa
· Oatmeal
· Buckwheat
· Bananas
· Legumes (these also contain protein)
· Wheat berries
· Whole wheat bread
Fats
Be sure to include a moderate amount of fat with your breakfast. Fat is digested slowly and signals to the hypothalamus (part of your brain) that you’re full. It also prevents your blood sugar from going too high and sends a signal to your brain to feel satisfied.
Sources of fats include:
· Olive oil
· Avocado oil
· Egg yolks
· Avocadoes
· Higher-fat dairy products
· Nuts and seeds (these also contain some protein)
· Nut and seed butter (these also contain some protein)
High-Protein Breakfasts
Here are some high-protein breakfasts to try:
· Scrambled eggs with smoked salmon and spinach on whole wheat toast.
· Greek yogurt layered with berries, chia seeds, and a sprinkle of granola or nuts for added crunch.
· Protein pancakes (add a scoop of protein powder to your regular pancake recipe) topped with Greek yogurt, nut butter, and fresh fruit.
· Combine cottage cheese with various fresh fruits like berries, sliced peaches, or pineapple chunks. Add a small drizzle of honey for sweetness.
· Crumble tofu and cook it with diced vegetables like bell peppers, onions, and spinach. Serve with whole wheat toast.
· Cook quinoa and serve it with sauteed vegetables, eggs, and a sprinkle of feta cheese.
· Fill a whole grain wrap with smoked turkey slices, avocado, spinach, and a dollop of plain Greek yogurt or hummus.
· Blend together a scoop of protein powder, milk of choice, frozen berries, spinach, and a tablespoon of nut or seed butter.
· Crack 2-3 eggs into a baking dish, add black beans, diced tomatoes, and sprinkle with shredded cheese. Bake until the eggs are cooked to your liking.
· Enjoy leftovers from the night before.
Stimulating Appetite
Hopefully, you’re convinced that eating breakfast can be beneficial for your health. But what do you do if you’re just not hungry in the morning?
If you don’t have an appetite in the morning, medicinal congee could be just what you need to ignite your appetite signals. Congee is a thick porridge made with a handful of rice cooked in five to six times the amount of water. It is often eaten for breakfast in China.
To make medicinal congee, take 1/8 cup of rice and combine it with 2 cups of water. Cook overnight with the essence of another food (such as a nut or an orange). In the morning, drink half a cup of medicinal congee. It typically takes a few days for this to stimulate your appetite, but after a few days, you should get hungry within 30 minutes of consuming the medicinal congee.
Once your appetite has been stimulated, you can start including a high-protein breakfast daily.
Client Story
Still not convinced that breakfast is for you? Let me share a story about a client I worked with.
A 22-year-old client came to see me in early 2022. She was experiencing severe anxiety but did not want to go on medication. After our initial visit, we set a simple goal: eat a breakfast containing at least 30 grams of protein, plus some fat and carbohydrates, preferably before 9:00 am.
When she came back for a follow-up visit just three weeks later, her anxiety symptoms were night and day. She redid the symptom survey, which indicated a 50 percent overall improvement in symptoms. But what was truly remarkable was that she experienced a 54 percent improvement in the emotional/mental symptom score.
All by simply eating breakfast.
It may seem like a small change, but eating breakfast has the potential to have a profound positive impact on your physical and mental health.
Final Thoughts
People skip breakfast for various reasons, but the research is clear – eating a high-protein breakfast can improve blood sugars, contributes to better mental health, and leads to better overall diet quality. If you’re not hungry in the morning, using medicinal congee can be a great way to stimulate your appetite and get your body ready to eat.
Whether you’re struggling with blood sugar management, mental health, or just want to clean up your diet, working with a dietitian who can help you incorporate breakfast into your routine can be beneficial. Click here to book an appointment with Donna Sigmond, an integrative and functional medicine practitioner.