No meal time has a greater mystery around it than breakfast time. Breakfast has long been touted as “the most important meal of the day.” If chain restaurants have taught us anything, it’s that breakfast isn’t complete without a hearty omelet with mountains of meat on the side, a stack of pancakes drowned in syrup, and a steaming hot or ice-cold drink.
But maybe breakfast isn’t all it’s cracked up to be! Nearly 25% of Americans skip breakfast altogether! How important can it be when a quarter of the population doesn’t want to eat it?
While breakfast has been known to have many benefits, recent studies suggest there is no link between eating breakfast and gaining or losing weight. Your first meal of the day, whether it is at eight o’clock in the morning or one o’clock in the afternoon, is your breakfast. So if you want it to be the most important meal of the day, make it so, and if you don’t, it won’t be. That’s completely up to you.
What really is breakfast?
“Breakfast” gets its name for being the first meal of the day. After a good night’s rest and going many hours without eating (or “fasting”), your first meal of the day “breaks” that fast.
A good breakfast is typically made up of three key components: carbohydrates, protein, and fiber.
Carbohydrates are a major source of energy for your body and mind, but there are two kinds of carbs that you should know about: simple and complex carbs.
Simple carbohydrates are found in white bread, pastries, canned fruits, and processed cereals. They can cause spikes in your blood sugar, giving you a rush of energy followed by a crash. Foods with these kinds of carbohydrates are the type you should try to avoid.
Complex carbohydrates, such as whole grains and fresh fruits, digest more slowly so your energy is sustained for longer without a peak and crash! Many complex carbohydrates are also high in fiber, like blueberries and raspberries. This type of carbohydrate is best for your health, but eating a few simple carbs here and there won’t hurt either. As long as you prioritize complex carbs, you’ll be in good shape.
Protein is what makes us big and strong! It helps preserve muscle mass when your body wants to burn fat. But did you know eating protein also suppresses your appetite and boosts your metabolic rate, which helps burn more calories? That means protein is actually good for weight loss, too!
For a lot of people, “protein” means bacon, ham, or sausage. Just mentioning them is enough to make a meat-eater’s mouth water! Or maybe you’re more familiar with a protein supplement like a powder or a protein bar. While those are all technically good sources of protein, they aren’t exactly the best for your health.
Chicken, beef, and fish are considered ‘high-quality’ and are often popular sources of protein because they have all of the essential amino acids. However, there are plenty of delicious, meat-free sources of protein like eggs, and dairy products like yogurt. Animal-free alternatives include beans, legumes, nuts, nut butters, and soy products like tofu.
So whether you’re more active or more sedentary, there’s a portion of protein that’s perfect for you! Just remember that people who eat more protein also tend to eat less fiber, so make sure your breakfast is balanced to get the full benefits!
The role of fiber in your breakfast is to help you start off the day with a good gut. Fiber-rich foods promote regular, more comfortable bowel movements and clean out the bacteria and other buildup in your intestines. It also decreases the risk of hemorrhoids and even intestinal diseases like colorectal cancer.
Foods high in fiber also digest slower, therefore, making you feel full for a longer period of time. This helps regulate your appetite, lower cholesterol, lower blood pressure, and reduce inflammation.
The daily recommended fiber amount is 21-25 grams for women and 31-38 grams for men. However, the current average fiber intake in the United States is 15 grams. Only 5% of people even meet their daily recommendations. So, you really can’t go wrong if you start your day eating fiber-rich foods!
If you don’t really know where to start or what foods are rich in fiber, we suggest you try Naturlax® fiber powders. There are over 80 tasty, sugar-free flavors that you can drink or put your smoothies, pancakes, and much more.
Wash down your food with a delicious cup of… matcha!
Whatever your food is usually comprised of, you probably also drink a glass of juice or a cup of coffee to go along with it. Some people even skip a morning meal altogether and drink coffee to help them feel a bigger kick to get the day going faster. You should know that this might not be the best choice for getting your day started.
If you really need the caffeine boost in the morning, well, we can’t blame you. Some days are harder to get through than others but don’t compromise your health for a temporary energy boost. Try drinking matcha for breakfast instead!
At Yum Matcha, our matcha powders contain a fraction of the caffeine found in a cup of coffee, giving you the same boost of energy without the jitters or a 3pm crash. Yum Matcha® contains L-theanine, which slows down your body’s absorption of caffeine. Plus, Yum Matcha® is packed with antioxidants for heart health and brain function. With all of these great health benefits, why not drink matcha for breakfast?
Yum Matcha® is available in 15 delightful flavors! By the way, you don’t have to limit matcha to breakfast time. You can drink matcha any time of the day, but we don’t recommend you drink any a few hours before bedtime – it might keep you awake.
Check out our Matcha 101 page to learn more about why you should trade that cup of joe for a cup of matcha. Or you can check out our Recipes page to learn how you can eat or drink matcha for breakfast!