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May 29, 2012

Rise and Shine: The Importance of Having a Good Breakfast

 

We all know it (because Mom said so)—Breakfast is the most important meal of the day.

Most of us have experienced the hunger pangs, grouchiness, memory problems, and low energy associated with skipping breakfast—and numerous studies have shown that breakfast eaters have better test scores, superior moods, and slimmer waistlines compared to breakfast skippers.

Adding to the many good reasons to eat breakfast in the morning, is a new study from Harvard researchers showing that eating breakfast also reduces your risk of developing diabetes (published in The American Journal of Clinical Nutrition, Volume 95, pages 1182-1189).

The study looked at close to 30,000 men who were part of the multi-year Health Professionals Follow-Up Study. Over the course of 16 years, men who tended to skip breakfast had a 21% increased risk of developing diabetes, and those who ate fewer than 3 times per day had a 25% risk of developing diabetes.

Previous studies have shown a link between skipping breakfast and subsequent weight gain—most likely due to changes in blood sugar, increases in appetite, and consumption of a larger proportion of calories later in the day.

However, this most recent analysis suggests that even without weight gain and irrespective of body weight, the practices of skipping breakfast and eating fewer than 3 times daily, still significantly increases diabetes risk.

The biological link between skipping meals and diabetes risk seems to center on stabilization of blood sugar. When blood sugar levels fluctuate too high, the body slows its usage of fat as a source of calories, while fluctuation of blood sugar levels too low sends an alarm signal of “hunger” to the brain—so we tend to eat more food and store more calories as fat when our blood sugar is poorly balanced.

Eating breakfast—and consuming small meals throughout the day (up to 5 or 6 times)—helps to stabilize blood sugar and insulin levels, and delivers superior fat-burning, appetite-control, energy levels, mental function, and overall health.

There are lots of ways to keep that steady flow of nutrients into your body with small frequent meals and snacks. I have a range of meal plans in my Cortisol Connection and Cortisol Diet books, but for convenience and nutrient-density, you just can’t beat the MonaVie RVL Premier Nutrition System that includes the RVL Nutrition Shake, HDH Pro10 Bar, and the RVL Dietary Supplement.

I’ve written quite a bit about each component of the RVL Nutrition System, but it’s really the “system” that stands apart because it enables you to periodically fuel your body throughout the entire day. This means that with access to the RVL Nutrition System, there is never an excuse for skipping breakfast or missing a meal—or adequately stabilizing your blood sugar levels—to control appetite, manage body weight, and improve our personal health and performance.

About the Author:
Dr. Shawn Talbott is VP of Research & Development for MonaVie. This morning, he had Greek yogurt, granola, and strawberries for breakfast.

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