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Despite the fact that breakfast is the most crucial meal of the day, some people still make the mistake of skipping it completely or eating it far too late. Additionally, individuals don’t really think about what they eat for breakfast. In such circumstances, most of you may end up believing things that are false. So let’s bust some myths about breakfast!
In an exclusive chat with Health Shots, Nutritionist and Lifestyle Educator, Karishma Chawla, shares some facts and myths about breakfast so that you don’t make mistakes when it comes to eating a healthy meal the first thing in the morning.
Myths about breakfast
You need to stop believing in breakfast-related myths so that you can plan your morning meal with the right and healthy choices. Here are 8 myths about breakfast:
Myth 1: When trying to lose weight, skip breakfast!
Fact: The body undergoes a state of catabolism during the night. Fasting longer than necessary can simply exacerbate this situation and slow the body’s metabolism. So, eating breakfast in the morning is essential. It gives your body’s metabolism a boost, reduces the risk of low or high blood sugar levels, avoids letting your body in starvation mode, and avoids the risk of binge eating. Moreover, breakfast provides satiety and kick-starts your bodily functions for the whole day. So, never skip it.
Myth 2: You can’t eat carbohydrates and protein together!
Fact: Instead of eating a big meal, try adding essential nutrients to your breakfast. The breakfast should be a combination of carbohydrates, protein, fiber, and healthy fats. You can do this by eating an egg, toast with vegetables, milk with cereal, nuts, and fruits, vegetables Dalia, oats with milk, or rotis loaded with vegetables. So, it’s a myth that you can’t eat carbs and protein together. In fact, protein and carbohydrates both raise metabolism and fat-burning rate.
Also read: Longevity diet: 7 breakfast ideas to help you live longer and healthier
Myth 3: Eating a late breakfast is okay!
Fact: An ideal breakfast comprising complex carbohydrates and lean protein must be eaten within one hour of waking up. Otherwise, you will burn less body fat. Gopal says, “Food consumed during breakfast affects what you eat the rest of the day, helps to balance blood sugar levels, and curbs cravings.” Another thing to note is that those who have chronic fatigue need to eat breakfast within an hour of waking up in order to heal their bodies and feel rejuvenated. So, it’s not okay to eat breakfast late.
Myth 4: Breakfast must be the heaviest or biggest meal of the day
Fact: It is a common notion that eating a heavier breakfast and a lighter dinner promotes calorie burning and weight loss. However, it may not necessarily be true. In fact, research published in the journal Cell Metabolism found that consuming the majority of one’s calories in the morning didn’t help people lose weight any more than eating the same calories at night. Gopal says, “The recommended breakfast portion size mostly depends on a person’s height, weight, and level of exercise. It is rather important to have the right quantity and quality of food in the morning.”
Myth 5: Consuming a vegetable smoothie is enough for breakfast
Fact: The greatest way to meet your body’s nutritional needs is to have a vegetable smoothie for breakfast because you will get a portion of vegetables as well as vitamins and minerals. But sticking to smoothies alone is not the best course of action! To prevent cravings, imbalanced blood sugar levels, and a slowed body metabolism rate, try adding protein to a smoothie and eating some fruits with it for breakfast.
Also read: Don’t shy away from carbs! You need these 5 healthy carbs for muscle growth
Myth 6: Starting your breakfast with coffee or tea is ideal to wake up
Fact: Many people think that drinking tea or coffee for breakfast is a great way to wake up in the morning. However, the acid and caffeine in these drinks on an empty stomach might upset your digestive system and cause indigestion and acid reflux. Additionally, these beverages you dehydrated. So instead, try a protein shake, a vegetable smoothie, or fruit juice to start your morning. Use a sugar substitute in fruit juices to prevent sugar’s negative effects on blood sugar levels.
Myth 7: Skipping breakfast helps to feel light and good
Fact: Not at all! In fact, skipping breakfast can cause headaches, a drop in blood sugar, and attention problems. Lack of nutrients in your body is largely responsible for inviting a number of health issues. Additionally, as breakfast is a critical meal of the day, it’s important to include only healthy items there and never skip it.