“Eat breakfast like a king” is an old phrase that subtly highlights the importance of breakfast. It means to have a breakfast spread as spectacular as a king’s spread, full of rich foods, vitality, and flavor.
Here’s a question for all our readers, how many of you make it a point to have breakfast everyday? I wouldn’t be surprised if many of you whispered, “not me”. Being one of the herd myself, I can tell you that I don’t make time for breakfast in my oh-so-busy schedule (Ps: not proud of it).
A recent study by Euromonitor on behalf of PepsiCo’s food brand Quaker Oats has found that 44% of urban millennials skip breakfast. That is a shocking statistic!
Millennials are raised in an ever-changing, fast-paced society, where they are taught that hustling is the only road to success. We are so fascinated by the instantaneous, arrive-at-a-click-of-a-button method that taking the long way is no longer an option. Amidst this hustle-bustle, people’s health suffers due to reasons like skipping breakfast, losing good sleep hours, not drinking enough water, to name a few.
Cut to chase, what is it about the breakfast meal that makes it so important?
The Science Behind Breakfast
Breakfast, as the name implies, is a meal that breaks the overnight fast. It replaces your glucose supply to help you feel more energised and alert, as well as supplying other vital nutrients for optimal health.
It boosts your energy and concentration in the near term, and it can help maintain healthy weight and minimize your risk of type 2 diabetes and heart disease in the long run.
4 Benefits of Breakfast
- Breakfast improves cognitive performance
Your brain needs a fresh supply of glucose (blood sugar) after a night of fasting. You won’t be able to absorb new information, understand physical concepts, or recall much if you don’t have it.Hence, having a nourishing breakfast helps improve brain activity.
- Boosts your immune system
Having a nourishing breakfast gets your body to start working and burn calories throughout the day. It kick-starts your metabolism whereas skipping breakfast can give your body the signal to preserve the extra calories instead of burning it.
- Improves heart health
According to studies, people who skip breakfast gain more weight. Weight increase causes high cholesterol and blood pressure, both of which can lead to heart disease.
Naturally, what you eat is just as important as when you eat. Consume a variety of healthful grains, proteins, fruits, and veggies.
- Stabilises blood sugar levels
According to studies, skipping breakfast once a week is linked to a 6 percent increased risk of type 2 diabetes. The figures continued to rise, with skipping breakfast four or five times per week resulting in a 55 percent greater risk. Skipping breakfast can actually lead to more insulin resistance, insulin resistance is a condition that requires more insulin to bring blood sugar into the normal range. And when it’s chronic, there’s a major risk factor for type 2 diabetes. Hence, having breakfast pumps your body with glucose thereby stabilising blood sugar levels.
What does an ideal breakfast include?
An ideal breakfast portion sizes will vary depending on your age, activity level, and diet goals, but as a general rule, your “plate” should contain roughly 25% protein, 25% carbohydrates, and 50% fruits and/or vegetables, according to Ruth Frechman, MA, RDN, CPT, nutritionist and author of “The Food is My Friend Diet”.
Healthy Breakfast Recipes
Akki roti is a popular breakfast in Karnataka. Rice flour, vegetables, coconut, spices, and seasonings are used to make these wonderful gluten-free flatbreads. Make a great akki rotti recipe using this simple approach. Serve akki rotti hot with butter or ghee and your favourite chutney.
- ½ cup finely chopped onions – 80 grams
- ½ cup grated carrots – 120 grams
- ⅓ cup coriander leaves (cilantro) – 10 grams
- 1.5 cups rice flour – 225 grams, finer and smooth variety
- 1.5 teaspoons finely chopped ginger
- 2 to 3 green chillies, finely chopped or 1 to 1.5 teaspoon finely chopped
- 1 to 1.5 tablespoons finely chopped curry leaves – optional
- 1 teaspoon cumin seeds
- ⅓ cup grated fresh coconut
- ⅔ cup water or add as required
- Salt as required
- Oil as required for roasting
- In a mixing bowl or a pan, mix the grated carrots, finely chopped onions, and chopped coriander leaves. Finely chopped curry leaves can also be added. 1.5 tablespoons ginger, finely chopped green chilies, grated fresh coconut, and cumin seeds, finely chopped
(Pro tip: To make this a superfood breakfast, add a spoonful of makhana powder.)
- Add rice flour and salt as per taste. Mix everything very well.
- Now add water in parts. Do add water as required depending on the quality of rice flour and the water content in the vegetables.
- Mix and knead to a soft dough
- On the stovetop, keep a tawa or skillet warm. The tawa should not be heated. On the tawa, drizzle some oil. Take a handful of dough and roll it between your palms into a clean round ball. Place this dough ball on the tawa and flatten it.
- Dip your fingers lightly with water when patting the dough to flatten it to a neat rotti ensuring it is neither too thick or too thin.Begin to heat the tawa on medium flame.
- When one side is light golden, flip the rotti with a spatula. Cook the second side until light golden. Add a bit of oil if needed.
- When the second side is light golden and crisp, remove and serve hot or warm.
With this, add a cup of seasonal fruits, a handful of cheesy makhana to make this a superfood breakfast spread.
Healthy Chocolatey Makhana Breakfast – Super Easy!
- ½ cup Nummy makhana chocolate fox nuts
- 2 teaspoons Nummy makhana chocolate milk booster
- ½ cup toned milk or almond milk to make this a vegan breakfast
- Add 2 tablespoons of milk booster into a glass of milk. Stir gently until the powder is completely dissolved.
- Take the chocolate fox nuts and mix them in with the chocolate milk for a quick and healthy breakfast.
- You can simply skip the milk booster and just have ordinary milk with chocolate fox nuts. Your healthy, easy breakfast cereal bowl!
With this, add a cup of seasonal fruits, a handful of nuts to make this a superfood breakfast spread.
Now that you are equipped with all the right reasons, recipes and ingredients, Millennials, let us make a promise to ourselves to avoid skipping breakfast.
Breakfast is a big deal! Eat healthy, Stay healthy- from one millennial to another <3
Q: Is breakfast really that important?
A: Breakfast gives your body a jumpstart and helps you stay active and alert. In the long run, having breakfast can prevent you from illness so, to an extent, Yes, breakfast is important.
Q: How much to eat for breakfast?
A: A typical healthy breakfast has between 250 and 500 calories based on a person’s requirement. As long as you include protein, fiber, healthy fats, and complex carbs in your meal, the size does not matter.
Q: How to make breakfast healthy?
A: Add vegetables, fruits, healthy superfoods like makhana, nuts, seeds into your breakfast spread to make it healthy.
Disclaimer: The information on this site is provided solely for educational reasons and is not intended to replace medical treatment provided by a healthcare professional. Because each person’s needs are different, the reader should check with their doctor to see if the material is appropriate for them.