Each morning, we reach for what sounds yummy without really thinking about why it appeals so much. It turns out, we’re actually unconsciously reaching for what our bodies need!
Some of America’s favorite breakfast and morning snack foods – cereal and granola bars, pancakes, avocado toast, breakfast sandwiches, oatmeal, yogurt and granola, bagels, muffins and, yes, even some pastries – provide carbohydrates, protein and fat; all three macronutrients that together produce the best start to our days.
Take a deeper dive into the science behind why our bodies need carbohydrates, protein and fat, especially for our first meal or snack of the day.
Each day, our bodies require large quantities of macronutrients – that is, carbohydrates, protein and fat. When we don’t get enough of one or all, our bodies suffer, especially when it comes to breakfast. For example, research has found skipping breakfast is associated with overweight/ obesity, cardiovascular disease and diabetes.
On the other hand, regularly eating a balance of nutrients throughout the day is consistently associated with healthier outcomes, and macronutrients play a special role in the morning.
Food fads come and go, but nutrition science always brings us back to a basic truth: it isn’t about one specific nutrient or food to eat or avoid.
Rather, it’s the overall dietary pattern that makes the biggest impact on how healthy our bodies are in both the short- and long-term. This is especially true when it comes to how we fuel our bodies at the start of the day, where the power of balanced macronutrients comes into play.
There’s some magic in the air when it comes to combining those three macronutrients. They work together in a synergistic manner, unlocking absorption of nutrients and slowing digestion so that a single meal can fuel us for longer.
It’s no surprise then that when a meal or snack includes a good balance of proteins, fats and carbs (e.g. a breakfast sandwich, yogurt and granola, milk and cereal), your brain thanks you by performing better than it would if your meal was just one part of that Tremendous Trio.
Carbs are the hero, not the enemy, when it comes to helping our bodies and minds reach peak performance.
Jump-Start Your Metabolism
The B vitamins found in grains help convert carbohydrates into usable energy when you pair them with protein and fat by enabling a slower digestion (and therefore preventing a sudden drop in blood sugar). But while that Tremendous Trio of macronutrients are certainly heroic when they work together, Captain Carbohydrates shines a little brighter at breakfast by going beyond simply powering your metabolism.
Feel Fuller, Longer
One study found that oatmeal for breakfast may increase satiety and lead to a lower-calorie lunch. Man, there’s just something about that good, old-fashioned fiber to make you feel fuller, longer. And, bonus: When your balanced breakfast of macronutrients has a little more fiber than other macronutrients, you actually feel satisfied longer than if there are more fats.
Sharper Thinking
Getting those grains in during the morning actually helps get that brain a-firing. Studies show that having a balanced breakfast actually improves behavioral performance, allowing individuals to find creative solutions, collaborate with each other, and be willing to learn. In one particular study, alertness increased with all breakfast types, but those who ate higher fiber and carbohydrate-rich breakfasts had higher and more sustained alertness.
Nutrition advice can be overwhelming, with new headlines regularly touting the Dangers! of one food, and the Life! Saving! benefits of another. The benefits may sound appealing, but when we cut out entire food groups we put our health at risk by lowering the likelihood of achieving adequate nutrient intakes. Fortunately, over here in the real world, we know to tune out that noise and instead focus on evidence-based nutrition advice that encourages a rather delicious menu of foods to kick-off your morning! Learn more about the important role grains play in you diet.