Do you have to have breakfast? Nutritionist: What you eat in the "first meal" is more important! "This combination" helps to stabilize blood sugar

Breakfast is the source of energy to start the day. Do you have the habit of eating breakfast? Or do you think it’s okay to skip breakfast because you don’t have time? Also, does skipping breakfast really make you fat? There have been different opinions on whether to eat breakfast or not. However, nutritionists believe that eating breakfast or not is not the point, but what to eat for the "first meal".

Li Yuehui, a nutritionist, explained that the English word "breakfast" for breakfast literally means "breaking the fast", that is, breaking the first meal of an overnight fast. So breakfast should be the first meal in the morning, maybe lunch for some shift workers, maybe tea time. And a 2017 study in the Journal of Nutrition pointed out that people who ate the most hearty breakfast had a lower body mass index (BMI) than those who ate a hearty lunch or dinner.

Would you like to have breakfast? In fact, the two factions of experts have their own arguments:

【Argument in favor of eating breakfast】 1. For a fuller breakfast, eat less at noon, thereby reducing total calorie intake. 2. When you wake up, the muscles start to tighten from relaxation and the mind starts to work. Breakfast can recharge the body and obtain energy for early morning activities. 3. Fasting all night, the liver sugar is exhausted, and hypoglycemia is prone to occur, such as tremors or sweating. 4. Prolonged fasting may cause excessive gastric acid secretion, which may easily lead to gastritis and gastric ulcers.

【Argument Against Eating Breakfast】 1. Eating breakfast is easier to eat more calories, just two meals a day. 2. It is easier to implement the fasting method without breakfast, which can prolong the fasting time.3. It secretes a variety of hormones at night, such as growth hormone, leptin, adrenaline, etc. 4 to 5 hours after getting up, the body will not feel hungry in the morning. 4. Breakfast increases blood sugar abnormally, increases insulin resistance, and increases metabolic syndrome.

However, Li Yuehui believes that the point is not whether to eat breakfast or not, but what to eat for the "first meal"! She listed 3 principles of healthy breakfast:

Have starch, protein, vegetables, such as sandwiches, rice balls, quiches, small hamburgers.

Reduce cravings for food, effectively help control calories throughout the day, and enrich protein such as eggs, unsweetened soy milk, cheese, cheese, ribeye, chicken, fish, fresh milk, yogurt, etc.

Li Yuehui reminded to avoid fried, high-starch and over-processed foods as much as possible, such as glutinous rice, fried dough sticks, bacon, etc.

▶Optional sandwiches, rice balls, etc., with clear nutrition labels for easy calorie control.

▶Avoid high-sugar meals such as milk tea, juice, thick slices, sizzling noodles, hash browns, and Danish fort. In terms of total calories: egg cake series < toast series < hamburger series.

▶Be careful with mines and avoid meals such as rice balls, fried dough sticks, and xiaolongbao.

◎ Image source / Retrieved from Li Yuehui Nutritionist Facebook‧Dazhi Image /shutterstock offers ◎ Source: Li Yuehui, nutritionist