This health series from Mamador will feature expert opinions from nutrition and food experts such as Damola Ladejobi aka AskDamz and Nelly Agbogu aka Nellies. This compilation will focus on the importance of breakfast, what makes up a healthy breakfast, and tasty and healthy breakfast recipes with the Mamador Light Fat Spread!
What Is a Healthy Breakfast?
Almost everyone on planet earth has an idea of what breakfast is. But not everyone knows what a healthy breakfast is, especially in a society like ours where people often settle with what they have, not caring about the health implications. Some go as far as saying “belle no dey talk wetin e eat” meaning that nobody can actually know what you ate; as long as you are satisfied, you are good to go.
Health, they say, is wealth. You have to consume healthy food, especially breakfast which happens to be the most important meal of the day, to be able to stay active and function properly in your activities.
So, what kind of breakfast do we then term a healthy breakfast? Being the first thing you eat after resting or sleeping for a minimum of 5 to 8 hours, a healthy breakfast, according to one health expert, is a breakfast that includes nuts, low sugar, fruits, vegetables, whole grains/carbohydrates; and healthy fats that contain fibre, iron, magnesium, zinc, selenium, and the B Vitamins – these will not only energize you, but also keep your body system in check.
We can also have protein included in our breakfast; most likely eggs, for the average African, to keep your blood sugar level maintained. A glass of juice or a glass of low-fat milk is also a wonderful addition to a healthy breakfast. Keep in mind that you are breaking an overnight fast and it should be worth it. You should be consuming the very best.
The Importance of a Healthy Breakfast.
The importance of a healthy breakfast can never be overemphasized, as it can do you a whole lot of good in the following ways:
- Improves Your Memory
For a healthy and functioning brain, Carbohydrates are important. And by taking it before starting your day, you will improve your memory and maintain a high level of concentration at work or school. It also helps to reduce stress and mood swings.
Various studies, especially on children, have shown that those who eat breakfast maintain the mental action or process of getting knowledge and understanding much quicker. They also have what it takes to perform better at school.
- Prevent Type 2 Diabetes
There are a good number of research that now show one might be able to keep diabetes at bay by eating regular healthy breakfasts. One of these studies, which was conducted over a 10-year program, discovered that eating regular healthy breakfast reduced the risk of diabetes in their test subjects, by 30%. One expert said, “Not eating breakfast results in insulin resistance. And this is one of the features of Type 2 diabetes.”
- Decreases Appetite.
One study showed that eating a healthy breakfast before stepping out for the day’s activities, helps curb hunger and unnecessary cravings. This is mostly true when you eat high-fibre breakfast with lots of nutrients. With this, you would have less of an appetite for anything else, and save yourself some money for other things.
- Helps You Weigh less
In 2010, one study conducted in Europe showed that those who consumed breakfast regularly had a more healthy BMI (Body Mass Index) and less at risk of having obesity.
This study was published in Critical Reviews in Food Science and Nutrition.
- Moves Your Bowels.
Have you ever found yourself dressed and hurrying to leave the house in time for work or school, but when you sit to eat breakfast, you’re suddenly pressed and need to use the toilet? Well, that’s what breakfast does. It helps move your bowels and keeps you comfortable throughout the day.
Also, having a healthy breakfast does the below listed:
- Protects against various kinds of cancer.
- It aids the metabolic process.
- Reduces blood sugar level.
- Protects your brain and heart from all kinds of harm.
- Decreases the rate of various kinds of diseases.
- Boosts your immune system
- It gives you that feeling of fullness and you can go for a long time without getting hungry or tired.
- A healthy breakfast energizes you.
- You most likely save a lot of money that would have been spent on buying drugs to cure a disease that a healthy breakfast could have prevented.
…to be continued