Most of us believe that what mattered in maintaining health and weight was the total calorie intake. But chrono nutrition, or the study of how meal timing affects our health, suggests otherwise. New studies have brought into light the role of meal timing on energy balance and cardio-metabolic health, particularly that of the first meal of the day: breakfast. To understand the role of a healthy breakfast in determining the physiological functions in our body, we reached out to Dr Shyam Ramakrishnan, Director, Innovation and Science, India and South East Asia, Amway who shared his words of wisdom.
Breakfast Awakens Energy Metabolism
The morning meal activates thermogenesis, a process of heat production in the body, which increases the expenditure of energy during the day. A well-balanced breakfast, after the night of fasting, restores the metabolic rate, and calorie burning for energy is initiated. The “Big Breakfast Study,” among others, revealed that the high consumption of food during breakfast had a positive effect on energy expenditure and body weight.
The thermogenesis as well as fat oxidation is maximized at breakfast by consuming nutrient-rich foods like eggs, tofu, or yogurt. Glucose is delivered slowly by whole grains like oats, brown rice, or millets. They prevent sharp spikes in insulin levels and deliver energy without peaks and troughs.
Also Read: Ask The Expert: Can You Skip Breakfast If You’re Not Hungry?
Regulation of Blood Glucose and Insulin
A balanced, protein and fiber-rich breakfast maintains stable blood glucose profiles with minimal rollercoaster-like sugar and insulin spikes. Insulin resistance in breakfast skippers is also increased with the long-term risk of metabolic disorders. Curiously, the nutritional composition and sequence of consumption—for example, consuming protein before a carb-rich meal—can also modulate the body’s reaction to succeeding meals. This is known as the “second meal effect”. Within the healthy options, easily digested carbohydrates in poha, barley, and green gram and chickpea pulses have low glycemic index values that can easily regulate blood sugar levels. Introducing nuts, seeds, or avocado as the source of healthy fats delays carbohydrate absorption and gives continuous energy all day.
Improve Focus and Mental Performance
The brain relies on glucose as its primary energy source, and a nutritious morning meal provides this fuel, improving cognitive performance. Studies show that a balanced breakfast is linked to better memory, attention, and overall mental sharpness, both immediately and over time. Including nutrients like B vitamins(from whole grains), antioxidants (from fruits and vegetables), and omega-3 fatty acids (from flaxseeds, walnuts, or chia) can support brain function and reduce mental fatigue.
Also Read: Solve 7 Brain Teasers to Check If You Are Mentally Alert
Satiety and increased fat breakdown
Breakfast plays a vital role in fat metabolism. Consuming a high-protein and high-fiber meal not only increases thermogenesis but also helps regulate leptin—a hormone that signals satiety. A protein-rich breakfast (e.g., eggs, lean meats, or plant-based proteins) combined with fiber-rich foods (e.g., vegetables or greens) enhances fat burning and keeps hunger at bay by maintaining stable blood sugar and insulin levels. Including catechin-rich beverages like green tea may also promote fat burning.
Maintaining and Building Muscle Support
Maintaining and building muscle is essential not just for athletes but for everyone, as muscle health influences functional fitness and overall well-being. After an overnight fast, a high-protein breakfast helps restore muscle protein balance and supplies essential amino acids needed for muscle repair and growth. Protein sources such as soy, whey, or eggs are particularly effective for muscle recovery.
Gut Health Nurture
Often referred to as the “second brain,” the gut plays a significant role in various physiological processes, including metabolism, immunity, and mood regulation. A fiber-rich breakfast stimulates gut motility and promotes a healthy microbiota composition, enhancing the balance of beneficial bacteria. Incorporating a variety of high-fiber foods like fruits, seeds, vegetables, legumes, or fermented foods (e.g., yogurt or dhokla) can foster a thriving gut environment.
Incorporating a nutritious, well-balanced breakfast is not just a dietary choice—it is a powerful strategy for achieving optimal health. From kick-starting metabolism and regulating blood sugar to enhancing mental focus and supporting muscle growth, the benefits of a healthy first meal extend far beyond just energy. To harness these advantages, focus on meals that provide a combination of proteins, healthy fats, and complex carbohydrates. Your first meal sets the tone for the day; make it count.
Disclaimer: The views expressed in this article are to create awareness of the importance of Nutrition. The article is not to be construed as medical advice or recommendation. The readers are suggested to consult their dietician/nutritionist/doctor before incorporating any of the tips mentioned in the article
