Why breakfast is important and its benefits: What you can and can’t eat for breakfast

Posted on Nov 29, 2022      333

Why Breakfast? The benefits of a proper breakfast are enormous, but many people skip it and underestimate the importance of this process.

And this is not surprising, because in the morning and without meals enough to worry. We have to wake up, choose to clothe and shoes, clean up. There is a lot to do!

And some are just afraid of gaining extra pounds, forgetting that in the morning you can eat almost anything, because during the day the food has time to assimilate.

But the most common reasons for skipping breakfast, though, are the usual laziness and a desire to sleep longer.

Let’s look at why breakfast is important for the human body?

The benefits of breakfast

Skipping breakfast, a person misses the right amount of nutrients, the lack of which is very difficult to make up during the day.

Let’s look at the reasons you should not refuse to eat breakfast in the morning. Why do I need breakfast and is it useful at all?

Breakfast is energizing

What are the benefits of breakfast? To begin with, it provides the body and brain with fuel upon awakening. Without breakfast, you’re like a car trying to start without gasoline.

Remember: to work and have fun throughout the day, you need to make yourself a delicious, light and nutritious breakfast. After sleep, the body, more than ever, requires proteins and carbohydrates, which we just have to give it.

Breakfasts high in fiber and whole grains can increase your performance during the day.

Nutritionists advise:

  • Eat breakfast within two hours of waking up;
  • 20-35% is a fraction of your daily caloric intake, which should be eaten in a healthy breakfast.

Breakfast provides your body with nutrients

Besides providing us with energy, breakfast foods are a treasure trove of nutrients such as calcium, iron and B vitamins, as well as protein and fiber. It is very important for the body to get them.

Many studies have found that if they are skipped along with breakfast, a person is unlikely to make up for their loss during the day.

In addition, people who do not neglect breakfast are less likely to have problems with high blood sugar levels. This increases the risk of developing diabetes and cholesterol levels, which is a known risk factor for heart disease.

Breakfast is excellent for your figure

The desire to lose weight is one of the many reasons for not eating breakfast. We hasten to upset the beautiful half of humanity. The absence of a morning meal gives the opposite result - the weight is more difficult to lose and keep.

This is because the major benefit of breakfast is that it helps to build a balanced meal during the day, protecting you from overeating.

It has been found experimentally that those who eat breakfast are less likely to be overweight. Maintaining a healthy weight is not based on reducing the number of foods eaten, but on consuming more of the right kinds of food.

Doctors in the U.S. found in a study that those who ate breakfast every day were one-third less likely to be obese compared to those who skipped a morning meal.

Breakfast helps stabilize blood sugar levels and regulate appetite. What's the conclusion? If you do not want to have problems with excess weight, eat breakfast.

Breakfast is important for the brain

The major benefit of breakfast is that it helps you start the day in such a way that you can spend it productively. During a night’s sleep, blood sugar levels drop and need to be brought back to normal to restore energy balance.

Breakfast is important for humans because it restores glucose levels, an essential carbohydrate necessary for brain function.

Many studies have shown that eating breakfast can help you think more clearly, make good decisions, and be productive. In addition, the morning meal contributes to a good mood.

One of the largest universities in Great Britain conducted an interesting study. Researchers at the University of Leeds compared the eating habits of 16-18-year-olds and their average grade point average.

It turned out that those who did not neglect breakfast had better grades on their final exams. In this way, scientists proved that breakfast has a positive effect on mental performance.

In the following paragraphs, we will talk about how to eat breakfast properly.

What time to eat breakfast

Why it is necessary to eat in the morning is solved, now consider the optimal time for this.

The best time for the morning meal is the period from 7:00 to 9:00. It is during this period that the body assimilates the products best. Everything, of course, depends on what time you wake up.

Here’s the best course of action in the morning:

  • wake up, brush your teeth;
  • drink one or two glasses of water at room temperature;
  • After 20-40 minutes, you can start your morning meal.

Try to eat at the same time every day to get your stomach used to eating. It needs 3-4 weeks to adapt to your regime, after which it will remind you of breakfast better than any clock.

If there is no appetite in the morning, first, remember that it comes at mealtime, and second, buy yourself a bright plate, which can increase not only your appetite but also your mood.

Don’t eat breakfast right after waking up

Why shouldn’t you eat right after waking up? Breakfast in bed is a cute, but not very healthy for the figure.

In terms of body biochemistry, it is useful to give yourself at least half an hour for a light exercise, shower and other morning rituals before rushing to the fridge.

You should eat breakfast for half an hour after waking up. The ideal is to drink a glass of water, exercise, take a shower, and then eat.

So at the table you will sit down with an obvious feeling of hunger, and the hormonal and digestive systems will have time to prepare to digest breakfast for all one hundred percent.

What you can eat and drink for breakfast on a healthy diet

And now moving directly to what you can and should eat for breakfast. What should comprise a proper and healthy breakfast?

  • Egg dishes - you can choose from boiled eggs, scrambled eggs or scrambled eggs. Egg dishes are not only rich in vitamins and minerals, but can also reduce your caloric intake throughout the day.
  • Muesli - the store versions are very high in sugar, so it is better to prepare them with your own hands. For this, you will need whole grain cereals (uncooked), unprocessed oat flakes, dried fruits, and nuts. Use milk or yogurt for the filling.
  • Porridge - the most useful and nutritious are oatmeal, buckwheat, barley, corn and millet porridge. Porridge provides the body with complex (slow) carbohydrates. They leave a feeling of fullness for a long time and help to give up harmful snacks.
  • Sandwiches - now we are not talking about the classic versions with sausage and cheese, but about healthy sandwiches made of wholemeal bread (without yeast) with fish or boiled chicken meat. Mayonnaise is best avoided.
  • Nuts and honey. Nuts normalize the acidity of gastric juice and improve digestion. Honey helps to wake up the body and provides energy. In addition, honey improves brain function and increases serotonin levels (the hormone of joy).

As for drinks, it is better to give preference to green tea. As well as a useful option would be tea with honey and lemon. Especially it is useful during the cold season, as it perfectly protects the body from viral diseases.

With coffee in the morning should be postponed. In no case, do not drink it on an empty stomachIn a separate article, you can learn about why it is better to give up coffee in the morning, as well as the pros and cons of this drink.

What Not to Eat or Drink for Breakfast

Remember that not all foods can be eaten for breakfast. There are foods and drinks, the intake of which, after waking up, can have a negative impact on our health. What is unhealthy to eat for breakfast?

And yes, the obvious options such as sodas or hamburgers and chips will not be listed here. Obviously, this kind of breakfast can only do harm. We’ve tried to pick foods you wouldn’t expect a catch from.


Many people mistakenly believe that a glass of orange juice in the morning is the right start to the day, because it contains many vitamins and useful trace elements.

Such a fragrance is really beneficial to the body, but not in the morning. The thing is that oranges, grapefruit, tangerines and other citrus fruits have acid, which strongly irritates the mucosa of the stomach.

If you consume such fruits or juices on an empty stomach, you risk getting gastritis or allergies.


The composition of this fruit includes magnesium, and if you consume it in large quantities for breakfast, then the cardiovascular system will receive a serious load.

The result is drowsiness and a feeling of weakness. It is better to eat a banana a few hours after breakfast.

Cold drinks

Everyone knows that in the morning, on an empty stomach, drink a glass of water to start the digestive system. However, there is one “but”: it should in no case be cold. The low temperature of the drink worsens blood circulation and slows down the metabolism.

And if girls drink cold water or juice every day in the morning, they will have problems with their menstrual cycle. Read more about how much water to drink per day and what it should be here.


Now we are not talking about boiled chicken breast, but about fatty meat - roast pork, chops. The fact is that the body spends a lot of energy to digest this product. And when he is in a half-asleep state, it is not so easy to do.

So if you’re tempted by a yummy cutlet in the morning, get ready to not be able to wake up and think about working for a few more hours.

Quick breakfasts

Contrary to the many advertisements that claim that they are incredibly nutritious and healthy, it is better to give them up. This product has no benefit for our body and, as paradoxical as it may sound, contributes to the accumulation of extra pounds.

These breakfasts contain a lot of carbohydrates, which are quickly digested and, as a result, cause hunger attacks long before lunchtime. Therefore, do not be surprised that all morning you will snack on something.


We’re talking about all foods that contain yeast. This is especially true for baked goods. Eaten on an empty stomach, they can lead not only to bloating, discomfort but also to disorders in the digestive system.

Raw vegetables and yogurt

Give up raw vegetables for breakfast. They contain acid, which corrodes and irritates the stomach walls. Such a breakfast can lead to gastritis and ulcers.

Yogurt is not an excellent breakfast either. Not only is it not good for you, but it can also be harmful. The benefit of yogurt on an empty stomach is minimal, because hydrochloric acid in the stomach “kills” all the lactic acid bacteria.

Remember that breakfast is an important part of the day and should be beneficial. It is better to snack on yogurt 2-3 hours after breakfast or to eat it for dinner (as a supplement to something).

Why you should not eat sweets on an empty stomach

Sweets - Tea with a delicious brownie or cookie for breakfast is the second most popular option after sandwiches. Again, it’s all about laziness. We don’t want to waste precious time preparing something more healthy and substantial, so pastries come to the rescue.

In principle, there is nothing wrong with them. Even nutritionists recommend consuming a little sweet just in the morning. But remember that you should not do this on an empty stomach. A sweet croissant and coffee are one of the most popular breakfasts in the world, but there are several reasons to indulge in it only from time to time.

1. First, such a breakfast ensures that after an hour or an hour and a half you will want to eat something more substantial - blood glucose levels first rise sharply, and then also fall sharply.

2. Second, the spikes in sugar levels affect productivity: after a sweet breakfast, you can neither work nor work out.

After waking up, the pancreas works half-heartedly, so it cannot digest the large dose of sugar that enters the body with a piece of cake.

The result will not be very pleasant: you will not only worsen the work of the pancreas but also cannot concentrate during the day, because sweets consumed on an empty stomach have a negative effect on brain activity.

Also, sugar increases the production of insulin, which is a big load for the pancreas, which has just woken up. This can lead to diabetes mellitus.

Want to know about how sugar affects the human brain and what harm it does, then follow this link (also here you can find the main myth about sweets).

Raspberries for breakfast will protect against diabetes and more

Researchers from the University of Oklahoma (USA) recommend including raspberries in the morning meal more often - this will help reduce the risk of developing type II diabetes. This advice is especially useful for people who are at risk (overweight, obesity and genetic predisposition).

The norm is 125 g of berries. Besides, the researchers note, this low-calorie berry for breakfast will also help lower blood sugar levels in those who have already been diagnosed with type II diabetes.

Raspberries are also rich in polyphenols, which are proven to protect us from cancer, heart disease and general inflammation.

Two new studies have focused on the effects of berries on diabetes.

One study tested a group of 32 people with a pre-diabetic condition. Researchers noticed that those who ate 125 g or 250 g of raspberries after a high-carbohydrate breakfast had markedly slowed insulin levels.

But for those who started without raspberries in the morning, a large amount of carbohydrates provoked a sharp release of insulin, which remained high for a long time.

A second study showed that diabetics who ate raspberries with other foods for breakfast had lower inflammatory markers and blood glucose levels after only 2 hours!

Bottom line

The benefits of breakfast

Good for your figure
Provides nutrients for the body.
Important for brain function.


The benefits of breakfast are enormous. It is very important for your body. Neglecting it can lead to many problems. You should not neglect it if you do not want to harm your health. And also remember what you can eat for breakfast and what you can’t.

The best food in the morning is porridge. Especially useful are considered dishes of buckwheat, oatmeal. They are better cooked without sugar in water or nonfat milk.