Breakfast is the first meal taken in the morning, after overnight fasting. Many individuals skip breakfast either because they have no time in morning to eat or they consider it as weigh reducing measure. But breakfast as first meal of the day is very important for overall good health. The  old saying, "eat breakfast like a king, holds true even today.”

When one passes eight to 10 hours after dinner and during sleep, without any food or drink, the body’s blood glucose levels go down. Glucose being source of energy for the body, one tends to feel weak and dull when the levels are low. This also makes one irritable and cranky throughout the day, till next meal becomes available. Often, it becomes difficult for them to focus on the work at hand due to low energy levels and hunger pangs, thus affecting quality of work.

Studies have established that children who eat breakfast regularly remain more cheerful and alert, and focused on their work and perform better as compared to children who skip breakfast. Same thing can be said of adults.

The body’s metabolism is also slowed down during night. After breakfast, it is stimulated, thus helping to assimilate and burn the calories consumed then and subsequently faster.

In contrast, if somebody skips breakfast and eats much later in the day, metabolism remains sluggish. People who tend to skip breakfast in a bid to lose weight, in fact tend to add more calories.

When one eats after being famished for hours together, they would mostly eat a greater quantity of food as compared to if he had eaten breakfast. Since  the body’s metabolism remains  sluggish since morning, it tends to assimilate more calories and burn them slowly.

Thus, instead of losing weight one would be adding it up. When more fat is assimilated in the body, unhealthy or bad cholesterol tends to increase in blood. The obesity and increase in fats in blood makes one more susceptible to high blood pressure, diabetes and heart diseases. Moreover, if one takes small frequent meals, the nutrients are assimilated and distributed more easily and uniformly in the body as compared to a big meal taken one or two times. This makes the body more healthy.

Acid is produced by stomach to protect the inner lining against infections or injury of any kind. Normally, this acid is neutralised by the food consumed. If one stays  without food for a long time, this acid is not neutralised, resulting in burning pain in stomach, behind chest, nausea and or bilious vomiting making one to feel sick.  Due to overnight fasting, the acid levels tend to increase. This can be neutralised only by taking breakfast.

It is important to take a breakfast and equally important to take a healthy breakfast. Ideally, it should be nutritious and balanced. Quantity of food and type of food would be as per one’s personal choice. Freshly prepared breakfast is better than ready to eat fast foods. Whole grains (chapatti, bread, germinated grains), milk or milk products, nuts and  fresh fruits should be consumed. Eggs are filling and rich source of protein.

But they also have high cholesterol content which would increase obesity, deposition of fats in inner lining of blood vessels and related problems. Hence, eggs should be used sparingly, particularly by adults. Fruit juices are good but ideal choice should be juice prepared from fresh fruits. 

If in a rush for work, try to do small chores, while nibbling on breakfast.

Dr Rachna Pande is a specialist in internal medicine at Ruhengeri Hospital