One of the new studies shows that ensuring that one gets 20-30% of their total calories via breakfast and also ensuring that breakfast is well-balanced and high in proteins, healthy fats, vitamins, and minerals may help lower body weight, waist circumference, and improves other markers of cardiovascular health.
Metabolic disorders are widespread. With obesity rates rising, we do not see their rates declining in the near future. These health issues, like high blood pressure, bad cholesterol, heart disease, diabetes, and so on, are primarily caused by faulty lifestyle choices.
Most people know that the right dietary choices and exercise can significantly reduce the risk of various metabolic disorders. However, it is vital to understand that making smaller lifestyle changes is as important as making major lifestyle changes.
New studies show that smaller changes like eating at regular times and having a healthy breakfast count. These steps can make a small but measurable difference to health. When multiple such changes are made to lifestyle, it may significantly reduce the risk of metabolic disorders.
Now, one of the latest studies shows that having breakfast that is enough to meet 20-30% of daily calorie intake, along with a balanced nutritional profile, may make a significant difference.
In this new study, researchers enrolled 383 participants and divided them into different groups, such as those with a nutritious breakfast and those with a sub-par breakfast. They looked not only at the total calories but also at protein, fats, fiber, and other nutrient content in the breakfast.
All participants were either obese or overweight. Researchers followed up on these participants for three years. Additionally, it is worth noticing that participants were aged 55 to 75 years old. During the follow-up, they were evaluated for various risk factors of cardiovascular ailments like body weight, waist circumference, lipid profile, blood pressure, diabetes markers, and more.
Researchers found that those who consumed 20-30% of their daily calories in the morning had better outcomes. At the end of the study, those with healthier breakfasts had 2-3.5% lower body weight compared to those with worse breakfasts. These individuals also had 2-4% lesser waist circumference. Better breakfast was also linked to lower levels of triglycerides and higher levels of HDL cholesterol.
The study noted that both the total calories consumed in the morning and breakfast quality counts. Those with better breakfast quality than others also demonstrated similar kinds of benefits with lower body weight, waist circumference, and better biomarkers. Breakfast with high protein, dietary fiber, high-quality fats, vitamins, and minerals was associated with better health outcomes. Avoiding excessive sugars and saturated fats in the morning was also helpful.
Although the benefit might not be massive, but this study shows how minor changes in lifestyle can make a significant difference. Making significant changes is often challenging and stressful, but making smaller changes is more practical.
One does not need to switch to some fancy diet for better health. Smaller changes like eating food at a fixed time, consuming a well-balanced diet, and having a good breakfast may make a significant difference. These changes, along with other lifestyle changes like reducing total calorie intake and cutting down the intake of processed foods, may make a massive difference.
Further, regular exercise, stress management, and adequate sleep are some of the other measures proven to boost metabolic and, thus, cardiovascular health.
So, to be healthier, start making smaller changes to your lifestyle. These smaller changes can make a significant difference in the long run. Just remember that it is vital to practice these changes for long enough to experience their health effects.
Source:
Pérez-Vega, K.-A., Lassale, C., Zomeño, M.-D., Castañer, O., Salas-Salvadó, J., Basterra-Gortari, F. J., Corella, D., Estruch, R., Ros, E., Tinahones, F. J., Blanchart, G., Malcampo, M., Muñoz-Aguayo, D., Schröder, H., Fitó, M., & Hernáez, Á. (2024). Breakfast energy intake and dietary quality and trajectories of cardiometabolic risk factors in older adults. The Journal of Nutrition, Health and Aging, 28(12), 100406. https://doi.org/10.1016/j.jnha.2024.100406
