5 breakfast foods you thought were healthy!
Eating a breakfast packed with protein from eggs, lean meat, Greek yogurt, and other dietary sources has been linked to steadier blood sugar levels, reduced body weight gain, and reduced feelings of hunger among overweight teens. Although many people, including overweight teens, skip breakfast routinely, research shows that skipping breakfast is a bad idea. In fact, say researchers at the University of Missouri, Columbia, about 60% of teens skip breakfast four days a week, or more often. But that’s counter-productive. Rather, eating a protein-rich breakfast, with about 35 g (about one and one-quarter ounces) of protein is a better strategy for maintaining one’s health and body weight.
"This study examined if the type of breakfast consumed can improve weight management in young people who habitually skip breakfast," said Heather Leidy, Ph.D., an assistant professor in the Department of Nutrition and Exercise Physiology at the MU School of Medicine. "Generally, people establish eating behaviors during their teen years. If teens are able to develop good eating habits now, such as eating breakfast, it's likely to continue the rest of their lives."
For three months, three groups of breakfast-skipping teens participated in the study. One group ate a high-protein meal each morning. A second group ate a normal-protein breakfast, while the third group continued to skip breakfast. "The group of teens who ate high-protein breakfasts reduced their daily food intake by 400 calories and lost body fat mass, while the groups who ate normal-protein breakfast or continued to skip breakfast gained additional body fat," Leidy said. "These results show that when individuals eat a high-protein breakfast, they voluntarily consume less food the rest of the day. In addition, teens who ate high-protein breakfast had more stable glucose levels than the other groups.”
This study adds to a growing body of evidence which shows that skipping breakfast is invariably counter-productive, especially in terms of weight control. How about you? Do you try to eat a breakfast featuring high-quality protein each morning? If not, does this information inspire you to make a change?
5 typical breakfast foods you should avoid:
1) Store bought fruit juice; processed juice is stripped of important antioxidants and has added sugar. Even when drinking juice use a small 4 oz glass for serving and children's drinks should be diluted with water.
2) Yogurt cups; flavored yogurt is loaded with sugar. Purchase plain yogurt and add toppings such as fresh fruit and nuts, seeds.
3) Multi-grain breads or muffins; look for 100% organic whole wheat bread. It is best to stay away from the store bought muffins because of the size proportions.
4) Bacon or processed meat; high in saturated fat these foods are considered a cancer risk.
5) Reduced fat peanut butter; Reduced-fat peanut butter has as many calories and more sugar than the regular. Most of the nutrients of peanuts are in the oil.
L B Bauer, L J Reynolds, S M Douglas, M L Kearney, H A Hoertel, R S Shafer, J P Thyfault, H J Leidy. A pilot study examining the effects of consuming a high-protein vs normal-protein breakfast on free-living glycemic control in overweight/obese ‘breakfast skipping’ adolescents. International Journal of Obesity, 2015; DOI: 10.1038/ijo.2015.101