NEW YORK TIMES like BBC has interesting tidbits and well annotated social accounts very seldom found in more popular commercial news media.
Who propagated the idea that Breakfast is the Main Meal of the day? or Breakfast eaters are Lean?
Not a nutritionist.. Not a scientist ..but a Public Relations person as happens in USA (and those countries follow this type of thinking around the world)
The idea that a hearty breakfast is good for your health dates back to the 1920s, when Edward Bernays, a public relations guru, led a nationwide campaign, encouraging people to start their mornings with bacon and eggs. One of Mr. Bernays’s clients at the time was Beech-Nut Packing Company, which sold bacon and other pork products.
The causal role of breakfast in energy balance and health: a randomized controlled trial in obese adults
published February 2020
Conclusions:
In obese adults, daily breakfast leads to greater physical activity during the morning, whereas morning fasting results in partial dietary compensation (i.e., greater energy intake) later in the day. There were no differences between groups in weight change and most health outcomes
I heard that in the USA the fast food purveyor International House of Pancakes has changed its name to International House of Breakfast to continue the unscientific belief that Breakfast is the most important meal of the day.
When I was doing participant observation of daily nutrition and eating habits of the people, I noticed that the people in the countryside, got up early , went to the fields to work and then took a break at mid morning and then had something to eat. People in blue zones around the world who live the longest also have a breakfast pattern much different from the western idea of high sugar breakfast in the false belief that it would give them strength all through the day.
From New York Times
Did you know your favorite morning fruit yogurt has just as much sugar as ice cream? Or the delicious muffin from the coffee shop has just as much sugar as a frosted cupcake? And your favorite granola has about the same amount of sugar as a chocolate chip cookie? Breakfast tends to be the sweetest meal of the day for many people, so when you cut sugar from your first meal, you’re making a big dent in you overall sugar intake. And studies show that people who consume extra protein at breakfast have lower blood sugar levels and are less hungry later in the day than those who eat more carbs. Note that a lot of our breakfast habits are the result of marketing — not nutrition. The push to brand breakfast as the most important meal of the day can be traced to a bacon company, and cereal makers continue to tout a cereal breakfast as a way to stay slim. That said, if you love breakfast, keep eating it! Just cut out the added sugar.
My almost sugar free Breakfast on this day.
{hard boiled eggs, Smoked Salmon, Labne and Zatar and cafe con leche. There is SOME sugar in the above but culturally speaking it is a Mezcla... wild caught salmon from Scotland, Labne from Lebanon, Zatar from Israel, local organic eggs , cafe from Cuba, organic Milk}
By SUGAR i am not talking about the white substance people normally associate with SUGAR but all the added sugar substances which has deleterious effects on the body .. they include High Fructose Corn Syrup, anything with the word Corn in it, syrups, maltodextrin, dextrose .. the list is long. Added sugar is high in highly processed foods. Americans get more than 50 per cent of their calories (not synonymous with Nutrition) from highly processed foods.
so, please, try Non Sugary Breakfasts. You will see how innovative you are :
To kick the sugar and grain habit at breakfast, go for high-protein or plant-based breakfast foods. (from New York Times)
Some ideas:
- Eggs (scrambled, fried or boiled — or a frittata with vegetables)
- Berries and a handful of nuts
- Lettuce boat with mashed avocado and tomato (meat eaters can add bacon)
- Plain, whole-fat yogurt with fruit and nuts
- Apple slices with peanut butter
- Baked sweet potato with salsa or carmelized onions and sausage
- Smoked salmon with or without eggs
- A breakfast salad with feta, avocado and hard-boiled eggs (a popular Australian breakfast)
When you decide to cut sugar and grains from breakfast, your morning meal will be more creative and more delicious.
