Hormones are then produced to alert the body of its hunger and its need for carbohydrate which can be broken down into glucose. If we skip breakfast, by the time we get around to eating, the liver has taken care of our glucose needs and the carbohydrate we eat is converted into triglycerides, the precursor to fat cells. To help prevent these unwanted fat cells from forming the best thing we can do is eat breakfast. In the long run, the calories we eat during the day are better distributed, instead of being eaten all at once. Develop good family habits by sitting down to breakfast each day.
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Having breakfast is vital, but so too is what you eat. The following are nine core breakfast foods for your shopping list:
1. High Fibre Cereals or Breads
Research suggests that the risk of heart disease and type 2 diabetes can be up to 30% lower in people who regularly eat wholegrains as part of a low fat diet and healthy lifestyle.
The risk of cancer of the digestive tract may also be lower with higher intakes of wholegrains. These grains provide a food source for the ‘friendly’ gut bacteria which helps them to thrive and produce short-chain fatty acids which protect the gut wall.
Wholegrain cereal tends to have a lower Glycaemic Index (GI) than more refined processed cereals. This means they provide a steady slow release of sugar into the blood which, along with the fibre, helps to keep you feeling fuller for longer.
Wholegrains contain up to 75% more nutrients than refined cereals. They contain two different types of fibre: soluble (which helps to lower cholesterol levels and promote healthy gut bacteria) as well as the insoluble type (which helps with the regular movement of food through the intestine, avoiding constipation and other bowel disorders).
They provide us with B vitamins and folic acid.
They contain small amounts of minerals such as magnesium, zinc, phosphorous and iron.
They are also a source of antioxidants including vitamin E and selenium and phytonutrients such as phytoestrogens (lignans).
What does wholegrain mean?
There are many different cereal crops grown around the world such as wheat, rye, barley, oats, rice, triticale and buckwheat. Wholegrains are the seeds of these cereals. They contain a fibre-rich outer layer called the bran, a nutrient-packed inner part called the germ, and a starchy centre called the endosperm. Much of the goodness is found in the bran and germ but these are often removed to give a whiter more refined cereal.
2. Oats
Oats are super wholegrains that are naturally low in saturated fat and salt.
They have a low glycaemic index which means a bowl of porridge can keep us feeling fuller for longer after breakfast, compared to other more processed cereals.
Oats are high in soluble fibre. This type of fibre works like a sponge, soaking up cholesterol-based bile acids and transporting them out of the body. The liver then takes more cholesterol out of the blood stream to replace the lost bile acids and the blood cholesterol levels drop, keeping the arteries clear and the heart healthy.
3. Probiotic Yoghurt
Yoghurt is an excellent source of bone minerals. Low fat live probiotic yoghurts contain very little saturated fat and lots of ‘friendly bacteria’ which produce enzymes that can be absorbed through the gut wall and enhance the immune system.
4. Milk
Milk is another excellent bone food. Low fat varieties with protective omega 3 fats are now available on the supermarket shelf. The calcium in milk is easily absorbed, unlike the calcium found in plant foods. Choose a low fat milk if slimming.
5. Fresh fruit or citrus fruits or frozen berries
Fruit is packed with phytochemicals, antioxidant vitamin C plus carotenoids, folate and fibre. Fruit is naturally low in fat, has very few calories and is a great energy-boosting start to the day. Citrus fruits such as grapefruits and oranges are excellent sources of vitamin C. It’s estimated they also contain more than 150 different phytochemicals, many of which have disease-fighting properties. These citrus fruits are particularly protective against cancer of the mouth, throat and stomach. They can also help to lower our risk of heart disease and stroke when eaten daily.
Berry fruits are rich sources of phytoestrogens and many antioxidants, including Vitamin C. Blueberries are top of the list of fruits and vegetables in their antioxidant activity. Scientists are researching their potential in slowing the ageing process, protecting our arteries by reducing harmful cholesterol levels and protecting against age-related conditions such as Alzheimer’s disease.
6. Dried fruits
There is now a great assortment of dried fruit available in supermarkets and health shops, from the familiar plump raisin to the more exotic cranberry, papaya and mango. They provide great variety, new tastes and a burst of instant sweetness to the porridge bowl. They also contain significant amounts of iron, potassium and selenium, as well as fibre and vitamin A. More than can be said of table sugar!
7. Mixed seeds
Seeds are nutritional nuggets. They are rich in protective unsaturated fats, fibre, some B vitamins, Vitamin E and phytochemicals. Pumpkin and sunflower seeds are good sources of zinc and copper. Linseed (or flax seed) is a rich source of omega 3 fats and lignans (a type of phytoestrogen) which may help to relieve menopausal symptoms and reduce the risk of cancer.
8. Mixed nuts
Many nuts contain 50% fat (except chestnuts which are only 3% fat). However, most of the fat in nuts is protective, unsaturated fat. As they are so nutrient dense, yet high in calories, you only need small amounts to benefit from their antioxidants such as Vitamin E and selenium, their iron and their essential fatty acids.
9. Eggs
Eggs are full of protein, B vitamins, iron, zinc and Vitamins A, D and E. They also contain choline and biotin for healthy skin and hair. If blood cholesterol is normal, you can enjoy an egg a day if you wish. If you have high cholesterol, restrict intake to 3 a week. Obviously the healthiest way to enjoy them is without adding fat, so boil, poach or scramble in a non-stick pan.
An average bowl of chocolate-covered breakfast cereal contains as much sugar as a chocolate bar and has negligible amounts of fibre.
These are desserts not breakfast cereals!
You can get four times more salt in a bowl of certain cereals than you’d find in a 25g bag of roasted peanuts. There are new cereals now with little or no salt.
Read the labels.
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