Breakfast is known as the most important meal of the day. Still, there are people who hate breakfast and prefer to skip it. Or those who do intermittent fasting. But how sensible is that? Two experts explain why a good breakfast is essential.
The Nutrition Center recommends having breakfast every day. Breakfast provides important nutrients such as calcium, folic acid, vitamin B2, vitamin A and fiber. Eating breakfast can also help you eat more regularly throughout the day. “If you have slept, you have not eaten for a long time. Your blood glucose is therefore low. By eating breakfast your body gets energy again,” explains spokesperson Anne Lutgerink.
According to Lutgerink, there is no guideline for how long it is best to eat after getting up. A lot of research is being done into what times you should and should not eat, says Desiré van der Kruk, dietician and owner of uwfoodplan.nl, a platform for online diet consultations. “But we don’t know what the perfect time is.”
On average, people who eat breakfast get their nutrients more often, so they get enough vitamins.
“Research shows that people who eat breakfast more often have a healthy weight and suffer less from cardiovascular disease,” says Lutgerink. “On average, people who have breakfast get their nutrients more often, so they get enough vitamins. I also see that in practice. People who skip breakfast do not eat enough in a day and also snack more often.”
Have three main meals a day
“If you eat enough in a day, it should in principle not matter when you have breakfast or whether you have breakfast,” says Van der Kruk. “But in most cases I do recommend breakfast. If you really don’t get anything through your throat in the morning, you can also have breakfast around 11 a.m., for example. You don’t have to force breakfast, as long as you ensure that you get your three main meals.”
“Several studies on intermittent fasting show health benefits,” notes Van der Kruk. “Participants lose weight if they skip breakfast.” However, according to her, the question is whether this is because you do not eat at certain times or simply because you eat fewer calories.
There is another objection, says Van der Kruk. “In such studies, participants – if they know that they are being judged on their weight and diet – eat extra healthy food. That gives a distorted picture.”
A good breakfast is essential for athletes
When you exercise, a good breakfast is essential. “Exercising on an empty stomach is not wise. Your muscles will then receive too little energy and it is not good for muscle building,” Lutgerink warns. “It also does not cause fat burning faster, as is sometimes thought. You run the risk that you have less energy during exercise and therefore stop earlier. Some people even faint because the glucose level in the blood drops too much.”
Preferably eat a combination of proteins, grains and fruit during breakfast.
“It is better not to eat a large meal just before exercise”, says Lutgerink. “Digesting food requires a constant supply of blood to the gastrointestinal tract. If you exercise immediately afterwards, your muscles also demand oxygen-rich blood. These two processes interfere with each other, which can cause stomach upset. Rather eat something small that is sufficient provides energy and nutrients and can prevent you from feeling hungry.”
Try to alternate
“Preferably eat a combination of proteins, grains and fruit for breakfast,” advises Van der Kruk. “Take, for example, a bowl of cottage cheese with some muesli, seeds and fruit. Or a sandwich with cheese and an apple. Oatmeal is also possible. It is in any case good to alternate.”
“Your breakfast can consist of different products from the Wheel of Five”, says Lutgerink. “For example, whole wheat bread spread with low-fat margarine or margarine from a tub, and top it with, for example, 30+ cheese or 100 percent peanut butter. Drink a glass of skimmed or semi-skimmed milk or buttermilk. Soy drink enriched with calcium and vitamin B is also excellent.”