The
first meal of the day is commonly cited as being the most important.
But
is there scientific evidence to back this up? And what constitutes a good breakfast?
Linia Patel considers the data.
Breakfast is said to be the
most important meal of the day, yet at least one-fifth of the UK population regularly
miss this meal.1 Of those who do manage to
eat something in the morning, the majority reach for something quick and convenient
such as breakfast cereal.2 But
are breakfast cereals a good choice? And what exactly makes a nutritious
breakfast?
A
meal not to be missed
Breakfast literally means
'breaking the fast'. After fasting overnight, breakfast helps top up the energy
stores your body uses during the night to repair and regenerate itself and kick-starts
the body’s metabolism.1
Science has frequently
shown that eating breakfast is important. Skipping breakfast has been reported
to have a negative impact on memory, concentration and learning. It has also
been linked to obesity. Studies suggest that people who don’t eat breakfast are
nearly twice as obese as those who do.3 A
UK-based study involving 6,764 middle-aged men showed that those who had
breakfast ate significantly less throughout the rest of the day than those individuals
who skipped breakfast. The reason? Breakfast helps stabilise blood sugar levels
which control appetite and energy. Evidently, breakfast is not a meal to be
missed.4 However, even if clients
are eating breakfast, emerging research shows that what you eat for breakfast matters
just as much as whether you eat it.
Quality
counts
The type of breakfast and
its impact on weight management is an active area of research. Some large
observational studies suggest that eating breakfast, especially one that includes
whole grain foods (such as whole grain bread or whole grain cereal) is linked
to a lower BMI and reduces the chances of having a heart attack or stroke, or
developing type 2 diabetes.3 Researchers
looking specifically into whether the type of carbohydrate (complex vs refined)
you eat for breakfast matters, have found that it does. Results show that
opting for complex carbohydrates (e.g., porridge oats) instead of refined carbohydrates
(e.g., cornflakes) has positive effects on insulin levels, feelings of fullness
and overall mood.5
More recent studies have
tried to compare the effect of low-protein breakfasts to higher-protein
breakfasts. The meals used in these comparison studies vary somewhat from white
bagel (low protein) and egg (high protein), to the typical cereal-and-milk breakfast
vs yogurt and protein-enriched waffles with syrup.6,7 Results show that having a protein source at breakfast increases
feelings of satiety; helps control appetite and improves attention, focus and
memory.7, 8
Increasing numbers of
personal trainers are advising clients that they should start off their day
with a meal of meat and nuts. While it's hard to argue with a diet that kicks
highly processed food off the plate and is based on lean protein instead, there
aren't actually any specific studies that justify the claims that meat and nuts
are the ultimate breakfast combo. More research is needed to determine the gold
standard breakfast type.
The Paleo diet may be
reasonably healthy, but so are other eating styles based on diets such as the Okinawa
diet or even the Mediterranean diet. Both of these include whole grains such as
oats, barley and wild rice but like the Paleo diet exclude highly processed
foods such as refined grains – the real enemy of a healthy breakfast.8
Worst
meal of the day?
With 87% of households
eating breakfast every day, Britain has the world’s highest per capita
consumption of breakfast cereal according to a Euro-monitor study.2
However, Which? recently
investigated 100 branded breakfast cereals based on the Foods Standard Agency’s
(FSA) ‘a lot’ and ‘a little’ criteria.
They found that 85% of
cereals contained ‘a lot’ of sugar, 9% contained ‘a lot’ of saturated fat and
40% contained ‘a lot’ of salt.9 Historically,
breakfast cereal manufacturers have tried to justify the high sugar and salt levels
in cereals by stating that, based on the serving sizes recommended, cereals should
not significantly contribute to energy, sugar and salt in the diet. Not surprisingly,
with all the added sugar and salt that makes cereal taste so good, many people
eat much more than the recommended portions.
According to the FSA, a small
serving of cereal is 25g, an average serving 30g and a large serving 50g. A
survey commissioned by the FSA looking into the difference between actual and
recommended servings, revealed that more than three-quarters of the nation eat two-to-three
times more than the portion sizes recommended.10
What
makes a good breakfast?
The pace of modern life has
driven many to think convenience foods like breakfast cereal are the only way.
However, with a little creativity, you can help make breakfast the most
exciting meal of the day for clients:11
1)
Variety is the spice of life. Including a range of food groups in
breakfast will help ensure a wide range of nutrients and vitamins. Aim to
include at least three food groups per meal from the following: starchy carbs,
protein, vegetables and fruit, essential fats and low-fat dairy/dairy
alternatives.
2) Choose your carbs
carefully. Pastries, white bread and high-sugar cereals are refined
carbohydrates that play havoc with blood sugar levels. Opt for slowrelease
carbs such as whole oats, whole grain breads, barley, quinoa, berries and vegetables.
These will release sugar more slowly into the bloodstream and provide sustained
energy levels.
3) Add a protein source. Protein in a meal helps maintain
blood sugar levels and helps you stay fuller for longer. Eggs or egg
substitutes, nuts, seeds, nut butters, cottage cheese, low-fat Greek yogurt,
oily fish, lean meats and pulses are all good sources of protein.
Familiar breakfast choices that are also nutritious:
• Scrambled egg with smoked salmon on whole grain toast.
As well as other nutrients, the yolks contain zeathanthin and lutein to prevent
or even reverse age-related macular degeneration. Salmon is a great source of
omega-3 fats.
• Poached eggs on whole grain toast with grilled tomatoes
and mushrooms. Eggs contain a wide range of vitamins and minerals including
vitamin D for bone health and gene regulation. Cooked tomatoes are rich in
cancerprotective lycopene.
• Oats porridge topped with nuts, seeds and blueberries.
Whole grain oats are full of fibre and rich in B vitamins. Adding nuts and
seeds increases the protein content of meals and boosts your omega-3 intake. Blueberries
are packed with antioxidants such as anthocyanins.
Clients can’t go without cereal and milk?
Opt for cereals that are:10
• 100% whole grain: these words should be at the top of
the food label
• High in fibre: 5g of dietary fibre per serving or more
• Low in sugar: 8g of sugar or less per serving ( 4tsp)
• Low in sodium/salt: less than 200mg sodium per serving
• Rich in vitamins and minerals
• High in protein: nuts and whole grain will increase
protein intake
Summary
Making breakfast part of your clients' daily routine is a
must. If they don’t have breakfast then this is the first step. Once breakfast becomes
a habit, the next goal is making sure they consume a quality breakfast.
When it comes to advising our clients, always consider
their goals and lifestyle and remember that one size does not fit all. You may
find it easy to have a chicken breast and broccoli for breakfast – they might
not. Work with them and find out what sustainable breakfast choices are
suitable. Remember that breakfast is just one – albeit important – meal of the
day and the overall diet of your client will influence their health more than
an individual meal or type of food.
When you make breakfast recommendations to your clients,
keep in mind: variety, slow-release carbs, a protein source and fluid, and you
won’t go wrong. For those clients that are hard-core breakfast cereal fans,
encourage them to become label savvy, or suggest they have breakfast cereals as
dessert as many of them are more suited for this.
