According to a new study, conducted by researchers from Waseda University in Tokyo, Japan, consuming protein at breakfast promotes muscle growth more than consuming protein later during the day.
For the study, a team of scientists fed two groups of laboratory mice protein in the form of a branched-chain amino acid (BCAA) supplements either at breakfast or at dinner. At breakfast, the protein constituted 8.5% of the meal they consumed, while at dinner, they consumed a higher percentage of protein at 11.5%. Still, researchers noted that muscle growth was greater in the mice who ate protein in the morning.
The lead author of the study Prof. Shigenobu Shibata says: “For humans, in general, the protein intake at breakfast averages about 15 grams (g), which is less than what we consume at dinner, which is roughly 28 g. Our findings strongly support changing this norm and consuming more protein at breakfast or morning snack time.”
It is well-known that breakfast is the most important meal of the day because it fuels you up and starts up your metabolism. Here are 10 best options for healthy breakfasts:
- Oatmeal: it contains beta glucan, rich in antioxidants, omega-3 fatty acids, folate, and potassium.
- Eggs: it contains high-quality protein and “good cholesterol” that can reduce blood cholesterol levels.
- Nuts and nut butter: contain antioxidants, magnesium, potassium, and healthy fats.
- Coffee: it contains antioxidants, can decrease the risk of developing type 2 cancer.
- Berries: they are low in calories, high in fiber, and contain disease-fighting antioxidants.
- Flaxseeds: they contain a lot of omega-3 fatty acids, protein, and fiber.
- Greek yogurt: it is an excellent source of protein, rich in calcium.
- Tea: it contains antioxidants. Green tea may help burn fat.
- Cottage cheese: it is a great source of protein, rich in vitamins B, A, and calcium.
- Bananas: they are the great source of resistant starch and potassium.
According to a research from the University of Illinois in Chicago, people with the diagnosis of type 2 diabetes who wake up late and have their breakfast late are more likely to have higher body mass indices (BMI) compared to those who wake up early and have early breakfast.
To study this phenomenon, the scientists recruited 210 non-shift workers living in Thailand with Type 2 diabetes. Their preferences were studied with the help of a questionnaire that focused on time for waking up and going to bed, time of day spent exercising and time of day engaged in a mental activity.
Lead researcher Dr. Sirimon Reutrakul, associate professor of endocrinology, diabetes, and metabolism in the University of Illinois at Chicago College of Medicine, says: “Later breakfast time is a novel risk factor associated with a higher BMI among people with Type 2 diabetes. It remains to be investigated if eating breakfast earlier will help with body weight in this population.”
Chris Seal, a professor of food and human nutrition of Newcastle, believes that eating a bowl of porridge every day could transform the health of the nation, in one single step.
According to health experts, a bowl provides more fiber than a slice of wholemeal bread, is low in fat, virtually sugar-free and provides a bunch of minerals such as manganese, copper, and iron, as well as the B vitamins.
However, the real benefit of porridge comes from the soluble fiber in the oats. The fiber, or beta glucan, is present in other grains such as barley and rye but is found in highest quantities in oats.
Studies have found that eating 3g of beta-glucan a day (around what you’d get in a 70 g bowl of oats) can reduce your levels of harmful LDL cholesterol by around seven percent.
Most people caring about their health know that breakfast is a very important meal and we shouldn’t skip it for no reason. Moreover, it is really important to know what foods are the best for breakfast, and what foods are not suitable for this meal at all. These foods may seem healthy to eat for breakfast but they are not. Here is the list of 7 foods and drinks you really need to reconsider having for breakfast:
- Cereal: contains added sugar, low in fiber and protein.
- Store-bought sandwiches: packed with sodium, preservatives, and unhealthy fats.
- Green juice: high in sugar, low in fiber and protein.
- Flavored nonfat yogurt: contains more sugar, skipping fat puts you at risk of gaining fat.
- Pre-mixed oatmeal: loaded with sugar, lower in fiber.
- Toast with buttery spread: spread contains trans fats, no protein.
- Just a cup of coffee (without a proper breakfast).