Breakfast has long been known as the most important meal of the day, helping to replenish energy lost during sleep and jumpstart metabolism. However, new research suggests that it’s not just about eating breakfast—it’s about what you eat.
In a recent study published in the December 2024 issue of Nutrition, Health & Aging, researchers from Spain’s Delma Hospital tracked the breakfast habits and health markers of 383 adults aged 55 to 75. The findings may change how you think about breakfast: quantity and quality matter.
All of the study participants had metabolic syndrome, a collection of conditions such as high blood pressure, high blood sugar, abdominal obesity, and unhealthy cholesterol levels. These factors significantly increase the risk of heart disease, stroke, and diabetes.
The researchers gave participants a weight-loss program based on a Mediterranean diet, emphasizing foods like olive oil, fresh vegetables, and whole grains.
To assess breakfast quality, the researchers used a meal balance index that measured nine nutritional components, referencing the World Health Organization’s (WHO) daily intake recommendations. These components included protein, fats, fiber, potassium, calcium, iron, added sugars, saturated fats, and sodium.
Each component was scored between 0 and 100, with potassium and saturated fat scores weighted twice as much due to their importance. Higher scores represented better nutrition, which could be considered your “breakfast grade.”
This means that participants who ate either too little or too much for breakfast showed worse health markers than those who consumed 20-30% of their daily calories in the morning. Those who ate too little or too much had higher body mass indexes (BMI) and larger waistlines.
Blood tests also revealed that these participants had higher triglyceride levels and lower “good” HDL cholesterol levels. Furthermore, those who consumed lower-quality breakfasts had thicker waistlines, higher triglycerides, and poorer kidney function.
This means that for your morning meal, breakfast should make up 20-30% of your daily calorie intake. For someone on a 2,000-calorie diet, that would be between 400 and 600 calories.
The lead researcher, Dr. Elvira Hernández, emphasized that breakfast is crucial, but it’s not just about eating anything—it’s about eating wisely. You need to balance the quantity and quality of what you eat. Too much or too little can disrupt your health, so aim for a well-balanced, nutrient-rich breakfast.
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