Eating Fruits, Dairy, Cereal: The Best Way to Start Your Day

Breakfast is the most important meal of the day. It may be true, but getting a nutritious, filling breakfast can be hard for those who are trying to lose weight.

Breakfast is the most important meal of the day. "Do not skip breakfast" is one of the classiest, no-fail rules of living healthy and losing weight.

Instead of asking a nutritionist whose job it is to eat healthy, researchers decided to ask regular, healthy weight people what their secret was.

Instant Oatmeal Breakfast Enhances Satiety and Curbs Appetite at Lunch
The higher level of the polysaccharides beta-glucan in the instant oatmeal contributed to its satiating effect over the oat-based, cold cereal.

‘To gain insight into what breakfast eating habits would be beneficial to those seeking to lose weight, a Cornell Food & Brand Lab research team sought to find out what healthy weight people eat for breakfast.’

A research team from the Cornell Food & Brand Lab created an online Slim By Design registry to find out characteristics and behaviors of people with a healthy weight, who also don’t struggle with weight problems.

They recruited 147 people — 118 female — and asked them about their breakfast patterns. The main question they wanted answered was, “ On an average day, what would you have for breakfast?"

The study showed that the most common breakfast items consumed by slim people were fruits (51%), dairy (41%), cold cereal / granola (33%), bread (32%), eggs (31%), hot cereal (29%), coffee (26%). Only 4% of participants indicated that they didn't eat breakfast.

High-Protein Breakfast Helps Reduce Unhealthy Weigh Gain Among Overweight Teenagers
When individuals eat a high-protein breakfast, they voluntarily consume less food the rest of the day, and have more stable glucose levels than the others.

These healthy morning meals aren't anything out of the ordinary: No fancy Paleo recipes or expensive juices appeared in the findings.

"One important take away from this study is that a very high rate of slim people actually eat breakfast instead of skipping, which is consistent with previous research on the importance of breakfast," explains lead author Anna-Leena Vuorinen.

Diabetics Who Skip Breakfast Have Elevated Blood Sugar Levels Throughout the Day
Fasting until noon triggers major blood sugar spikes and impairs the insulin responses of type-2 diabetics throughout the rest of the day.

But what stands out is that they not only ate breakfast, but that they ate healthful foods like fruits and vegetables. Also, egg consumption was higher than we expected.

Source-Medindia

Protein-rich Breakfast can Help Prevent Sugar Spikes in Patients with Type 2 Diabetes
Eating more protein at breakfast lowered diabetes in post-meal glucose levels. It shows that first meal of the day is critical in maintaining glycemic control.