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Eat breakfast like a king and reap the benefits
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`BREAKFAST IS the most important meal of the day' sounds like something made up by a mothers' organisation to make sure kids do not skip breakfast. Many people skip the meal altogether for lack of time or because they are dieting, reduce it to a paltry tiffin, or simply postpone it to a brunch, and they are none the worse for it. Or so they think.
What can happen
Studies show that skipping breakfast as a habit can lead to weight gain in the long term. No-breakfasters simply eat more at other meals, and they also eat more breakfast on the days they do eat it. Skipping breakfast also tends to mess up the body's metabolic response to food. A few weeks of it leads to higher LDL (bad cholesterol) levels and higher blood sugar levels in response to a test meal. The latter represents a decreased sensitivity to the blood-sugar lowering effects of insulin. Over a long period, insulin resistance can lead to Type 2 Diabetes Mellitus and an increased risk of stroke and heart disease.
Eating a healthy breakfast confers benefits like better weight control, lower cholesterol levels and decreased risk of heart disease. Breakfast-eaters are more alert, productive and creative during the day, and they have more strength and stamina. They are also more likely to make healthier food choices and typically consume less fat and cholesterol and more fibre, vitamins and minerals. Children, who eat breakfast score higher on I.Q. tests, concentrate better and have better problem-solving skills and hand-eye co-ordination.
Checklist
A good breakfast should provide 30-40 per cent of a day's calorie needs, which is why tiffins, beloved by Indians, are insufficient. Idlis, chapattis, whole-wheat bread, and parboiled rice or brown rice (not polished rice), are the best sources of carbohydrate for breakfast. Beans, dal, curd (not milk, because most Indian adults lack the enzymes to digest it), chicken, boiled egg whites, fish and lean cuts of meat are excellent sources of protein. Beans complement chapattis well because each contains essential amino acids deficient in the other. The protein keeps one sated and alert by slowing digestion and by suppressing the insulin surge. Fresh fruits are an excellent source of vitamins, dietary fibre and antioxidants. Nuts and vegetable oils - barring coconut and palm oil, are a good source of polyunsaturated and monounsaturated fats. Half a cup of baked peanuts or a few teaspoons of oil are all that one needs.
A healthful breakfast does not take more than a few minutes to fix, but those who have absolutely no time for cooking in the morning should consider preparing the meal the night before. Breakfast is definitely worth the fuss.
RAJIV. M
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