Breakfast: Is it really the most important meal of the day?

You may have been told at some point in your life that breakfast is the most important meal of the day. You may even have heard the old saying, “Breakfast like a king, lunch like a prince, and dinner like a beggar.” But does it make any sense?

Breakfast is the most frequently skipped meal of the day.¹ It is skipped for many reasons: (1) lack of hunger when waking up; (2) not enough time; (3) not liking breakfast food; (4) wanting to cut calories to lose weight; (5) putting in too much effort . Whatever the reason, skipping breakfast means skipping all the benefits of the meal.

5 great benefits of breakfast:

#1: Boost Your Energy

Many people forget the literal meaning of the word breakfast, which is to break the fast. After you’ve slept for about seven hours, it’s time to refuel and get an energy boost! Make sure to eat a meal that includes a mix of carbohydrates, protein, and fats to give your brain and muscles everything they need.

#2: Provides Essential Nutrients

A recent study showed that skipping meals does help people cut calories, but it also reduces the quality of a person’s diet.² Especially breakfast. Those who skip breakfast miss out on fruit, whole grains and dairy, three foods that are less common later in the day but provide essential nutrients like vitamin C, B vitamins, vitamin D and calcium.

#3: Helps Control Blood Sugar Levels

A recent clinical trial showed that people with or without diabetes who skipped breakfast had higher blood sugar levels than on days when they skipped breakfast.³ Also, if people with diabetes who take certain blood sugar-lowering medications skip breakfast, it can lead to potentially dangerous low blood sugar.

#4: Help manage weight

Many people believe that skipping meals can lead to weight loss. Ironically, studies have shown that skipping meals, especially breakfast, can lead to weight gain.⁴ Of course, the quality of breakfast still matters—eating a breakfast high in calories and added sugar certainly doesn’t help with weight management.

#5: Improve Mental Health

Most studies show that breakfast improves mental health and learning in children and teens,⁵ But that doesn’t mean adults aren’t there! While most of us are no longer full-time students, we are still learning and can benefit from everything a healthy breakfast has to offer.

Here are 5 healthy and delicious breakfast ideas:

#1: Overnight Oats

Overnight Oats is a way to make oatmeal without cooking! Instead of using the stovetop or microwave, soak raw oats in the milk of your choice, add additions like fruit, nut butter, or seeds, and refrigerate the mixture overnight. Typically, people store oats in mason jars. To save yourself time, have enough jars for each morning of the week.Overnight oatmeal recipe ideas are endless – these two examples Strawberry Shortcake Overnight Oats Made with Splenda® Sweetener Packets and these Cinnamon Vanilla Overnight Oats Made with Splenda French Vanilla Diabetes Care Shake.

#2: Splenda Diabetes Care Shake

If you’re someone who doesn’t have enough time to make breakfast (even make-ahead ones like overnight oats), Splenda Diabetes Care Shakes are the perfect breakfast option! They are a smooth and creamy meal replacement with no added sugar! An 8-ounce serving contains 15 grams of total carbs (2.5-3.5 grams net carbs), 16 grams of protein, 6 grams of fiber, and 9 grams of total fat, most of which is healthy. This unique combination of nutrients provides a morning energy boost and helps control blood sugar for those with or without diabetes. Splenda Diabetes Care Shakes are available in three delicious flavors: Milk Chocolate, French Vanilla and Strawberry Banana.Learn more about Splenda Diabetes Care Shake!

#3: Mug Muffins and Make-Ahead Muffins

Muffins can be a great breakfast option…but not always. The giant muffins you find in a cafe or grocery bakery can send your blood sugar soaring, and if eaten regularly, they can lead to weight gain. The best muffins are the ones you make at home with healthy ingredients.Mug muffins are an easy option because you can prepare and cook them in the microwave in 5 minutes or less, like this Blueberry Cup Muffins Made with Splenda Stevia Sweetener.Another option is to bake a batch of muffins like this one Zucchini Bread Muffins Made with Splenda Stevia Granulated Sweetener and frozen. All you need to do in the morning is grab one from the fridge and microwave it! Pair the muffins with a protein source like scrambled eggs or unsalted nuts to complete your meal.

#4: Smoothies and Smoothie Bowls

For those who wake up not too hungry, a light meal like a smoothie or smoothie bowl would be a great option. Most people know what a smoothie is, but smoothie bowls are a newer trend. Think of them like a denser smoothie you eat with a spoon, topped with nuts, seeds, and granola. Just like overnight oats, the recipe ideas for smoothies and smoothie bowls are endless.This Rainbow Smoothie Bowl Stevia with Splenda Stevia Sweetener is a colorful, nutritious way to start your morning.You can also make your own smoothie or smoothie bowl recipe with Splenda Diabetes Care Shakes like this one Chocolate Peanut Butter Banana Smoothie.

#5: Homemade Cereal

Many people like instant cereals and flavored instant oatmeal for breakfast because they’re quick to make. Unfortunately, these grains lack protein and can have added sugar! In fact, sweetened breakfast cereals are one of the main sources of sugar in our diet.⁶ You can make your own cereal in a much healthier way in a fraction of the time!For example, this Berry Almond Oatmeal and Strawberry Cereal Each can be done in 10 minutes. If you like ready-to-eat cereal, choose unsweetened cereal and sweeten it with your favorite Splenda® sweetener pack. Chia seeds with flax seeds added for extra protein.

in conclusion

If you’re someone who doesn’t like breakfast food, that’s okay!no rules for you have Eat breakfast food for breakfast.If you are looking for other dining ideas, please visit Splenda.com/recipes Find inspiration!

Written by Holly Moran, MS, RDN, LD, CDCES and Splenda Health Sciences team members.