Researchers at the Hospital del Mar Research Institute in Spain have unveiled pivotal findings regarding breakfast consumption and its impact on cardiovascular health. Utilizing data from the PREDIMED-PLUS trial, the study followed participants for 36 months, assessing meal quality with the Meal Balance Index. The focus was on individuals with overweight or obesity, specifically those with a body mass index (BMI) ranging between 27 and 40 kilograms per square meter, and possessing at least three markers of metabolic syndrome. Results highlighted that consuming more than 30% of daily energy needs at breakfast correlated with increased waist circumference, higher triglycerides, and lower HDL cholesterol levels.
The study emphasized that both insufficient and excessive breakfast energy intake could adversely affect one's BMI and waistline. Participants consuming less than 20% or more than 30% of their daily calories during breakfast showed greater increases in these metrics compared to those adhering to the recommended 20% to 30% of daily energy intake. Consuming a high-energy breakfast allows for extended periods within which to burn off calories, potentially reducing cardiovascular risks associated with poor appetite regulation and increased adiposity.
Dr. Jayne Morgan, a cardiologist, stressed the significance of food quality and selection for a healthy breakfast, particularly for individuals with diabetes.
“The quality and choice of foods is extremely important,” – Morgan
Morgan further elaborated on the importance of incorporating unprocessed foods, fruits, grains, and maintaining portion control.
“Choosing unprocessed foods, and selecting fruits and grains are critical factors. Portion size and discretion also play a role, as well as keeping active and mirroring those same eating habits throughout the day.” – Morgan
Michelle Routhenstein, a registered dietitian from Entirely Nourished, echoed similar sentiments on the necessity of a balanced breakfast comprising lean proteins, fiber, and healthy fats.
“a quality breakfast should include lean proteins [such as] yogurt, eggs, tofu, fish, or beans, fiber [from] vegetables, fruits, or whole grains, and healthy fats [from, for example] avocado, nuts, or seeds.” – Routhenstein
Routhenstein also recommended nutritious additions to an energy-balanced breakfast such as citrus fruits rich in hesperidin, leafy greens for blood pressure regulation, chia or flaxseeds packed with omega-3s, oats for cholesterol control, and anti-inflammatory green tea.
“Some great options to complement an energy-balanced breakfast include citrus — rich in hesperidin, a potent antioxidant that supports heart health — leafy greens that help regulate blood pressure and improve blood vessel function, chia or flaxseeds packed with plant-based omega-3s for reducing inflammation, oats that help lower cholesterol, and green tea, known for its anti-inflammatory properties.” – Routhenstein
The study also noted that consumption of low-quality breakfasts was linked to a greater increase in waist circumference, higher triglycerides, lower HDL cholesterol, and a decline in estimated glomerular filtration rate. However, these effects dissipated by the end of the 36-month study.
“that it is noted in the study design that both groups experienced weight loss in the first 12 months,” – Morgan
Routhenstein warned against consuming too little for breakfast due to potential consequences such as overeating later in the day and poor appetite regulation.
“Consuming too little for breakfast may increase the risk of adiposity and BMI by leading to overeating later in the day, poor appetite regulation, and reduced thermogenesis,” – Routhenstein
Additionally, she highlighted the benefits of higher morning energy intake in providing more time throughout the day to burn calories effectively.
“What they are referencing is that if there is a high-energy intake earlier in the day, then there is a longer period of time to burn that energy. Further, it also implies that fewer calories are consumed later in the day, when people are generally less active and have fewer hours to burn calories before bedtime.” – Routhenstein
Eating excessively at breakfast can lead to increased metabolic load and fat storage.
“eating too much can contribute to adiposity due to an increased metabolic load, disruption in hunger cues, and promotion of fat storage rather than utilizing it for necessary metabolic functions.” – Routhenstein
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