Breakfast
Breakfast is the first meal of the day, often regarded as an essential meal for nutritional balance and overall health. Traditionally, the term "breakfast" signifies the act of breaking the overnight fast, a concept rooted in various cultural practices, including Christian traditions. Breakfast foods vary widely across regions and cultures; for instance, Western breakfasts typically consist of carbohydrates like bread, pancakes, or cereals, often paired with proteins such as eggs or bacon. In Middle Eastern cultures, flatbreads, cheeses, and olives feature prominently, while Eastern breakfasts may include rice, dumplings, and porridge.
Despite the long-held belief that breakfast is crucial for weight management and metabolic health, recent studies challenge the idea that skipping breakfast directly causes weight gain. While some observational studies note a correlation between skipping breakfast and weight gain, controlled studies suggest that the relationship is more complex. Nonetheless, a well-balanced breakfast is linked to benefits such as improved concentration and mood, particularly in children and adolescents. Consuming breakfast also plays a role in regulating blood glucose levels after fasting overnight, and it may reduce the risk of certain health issues, including heart disease. Overall, breakfast remains a culturally significant meal with diverse practices around the globe, reflecting local ingredients and traditions.
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Breakfast
Breakfast is the first meal of the day, and it has also been touted by mothers and scientists as the most important meal of the day. That notion, however, has been called into question as new studies dispute many long-held beliefs about breakfast, such as skipping it can contribute to weight gain. Still, breakfast has been enjoyed throughout history and around the world and contributes to a person’s nutritional needs for the day.
The term "breakfast" refers to breaking (or stopping or interrupting) a person’s sleep-induced, overnight fast and has roots within the Christian tradition of fasting and receiving Communion the next day. The typical foods eaten at breakfast vary within regions of the United States, and every culture worldwide has its own traditional breakfast foods. Many scientists believe that a nutritionally balanced breakfast should include whole grains, a lean protein, dairy, and fruits or vegetables. Coffee, tea, or fruit or vegetable juice is also often served depending on the region, and there is a wide variety in the foods that comprise an Eastern-style breakfast, a Middle Eastern–style breakfast, and a Western-style breakfast.
Overview
Breakfast is a major meal of the day around the world. Despite popular belief, studies have shown that skipping breakfast may not necessarily lead to weight gain as a result of feeling hungry and increased snacking throughout the day. Similarly, studies have also shown that skipping breakfast will not negatively affect a person's metabolism, which would result in weight gain. Some observational studies have reported a correlation between routinely skipping breakfast and gaining weight over time, but controlled studies have found the link between breakfast and long-term weight management to be less clear and potential confounders have been difficult to rule out. However, eating a well-balanced breakfast, especially one that is high in protein, is thought to reduce hunger later in the day and improve attention, concentration, and memory, especially in children and adolescents.
A Western-style breakfast is commonly eaten within the Americas and Europe and usually includes a number of different food groups to comprise a full meal. It most often includes some form of carbohydrate such as bagels, pancakes, waffles, muffins, toast, French toast, cereals, sweetened breads, or crumpets. Butter, cream cheese, peanut butter, jam, or marmalade is often spread on top of the chosen carbohydrate. Depending on the region, a Western-style breakfast also typically includes some form of protein, such as eggs, sausage, bacon, cold cuts, and/or fish. The meats and fish eaten at breakfast were traditionally dependent upon the area and what could be produced agriculturally. Local fruits are also often included, and coffee or tea are frequently paired with the rest of the meal.
In Middle Eastern cultures, breakfast often contains flat breads, which are often considered the main source of carbohydrates. The type of grain used to make the bread often depends on the region and what can grow there. Most Middle Eastern countries have Western-style breakfast available, but traditional foods are also eaten. A variety of cheeses, honey, clotted cream, olives, figs, yogurt, fresh vegetables, eggs, sausage, and dates are also frequently included in traditional Middle Eastern breakfasts. For beverages, coffee or Turkish tea are often available.
Breakfasts eaten in Eastern cultures and regions often include rice, tea, dumplings, porridge (congee), baozi (steamed buns), tofu pudding, miso soup, and soy. Vegetables and meats have traditionally depended on the location and what is available from the surrounding area. Noodle dishes might be made of several different types of wheat and might be made crunchier during the early morning than later in the day.
Around the world, the foods eaten at breakfast vary considerably from household to household, region to region, and country to country. Furthermore, breakfast might be eaten as a person is commuting to work or school or is on the way to an event rather than at home. Food carts are common in urban areas, where food is often purchased in transit.
The Benefits of Breakfast
Researchers feel that one of the many important benefits of breakfast is its role in resetting the body's blood glucose levels after the many hours of fasting between dinner the evening before and waking the next morning. Eating a healthy, nutritious breakfast within two hours of waking has also been shown to improve concentration, mood, and stress levels. Additionally, a study conducted by the American Heart Association and published in 2017 found that people who eat breakfast every day are at reduced risk for a stroke or heart attack and are less likely to be obese and have high blood pressure and cholesterol.
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