Breakfast is dubbed as the most important meal of the day. Those who skip breakfast might find themselves facing health issues such as weight gain and lower metabolism rates1. However, there has been no concrete scientific evidence to support this claim.
Dr. Betts from the University of Bath conducted an experiment where a group of participants consumed breakfast with more than 700 calories and another group only drank water until it was time for lunch2. His study revealed those who skipped breakfast ate more for lunch. However, it was insufficient to compensate for the 700 calorie deficit. Furthermore, his results showed that skipping breakfast did not affect fat levels or cause weight gain.
Based on the research conducted by Dr. Betts, those who consumed breakfast only had a minimal increase in metabolism as most individuals expend ten per cent of calories from every meal consumption due to dietary-induced thermogenesis3. However, breakfast became the most important meal of the day through the fear of indigestion, religious moralization, and advertising that reinforced the need for breakfast before starting the day4.
In the 1800s, Americans began having a farmer’s breakfast, consisting of egg dishes and cured meat5. However, in the late 19th century, the Industrial Revolution shifted labor in factories to offices, where civilians spent most of their time sitting down during the day. This led to raised concerns over indigestion from consuming heavy breakfasts6.
Over the years, further research substantiated that consuming a high-protein breakfast has numerous benefits. It reduces hunger hormone levels throughout the day and curbs appetites. It also promotes the production of neurotransmitters dopamine, epinephrine, and norepinephrine7. These neurotransmitters boost energy levels and help to keep individuals alert throughout the day8.
In Singapore, working professionals in the Central Business District (CBD) can grab an affordable high-protein breakfast in the morning at The Daily Cut9, which is a salad-stop that provides delicious healthy protein salads under SGD$10. They customize salad orders to patrons’ preferences. Their most sought after salad consists of a protein, carbohydrate, two supplements, toppings, and dressings. Kraftwich is another popular café that serves healthy breakfast options such as wholegrain sandwiches with smoked duck, smoked chicken, and turkey ham10.
Over time, it has been discovered that breakfast might not have been the most important meal that supersedes other meal times. However, it is recommended to consume dishes that are protein-rich to keep individuals full and alert throughout the day.
References:
1 Temple of Thai (2016). What is Thai curry? [online] Available at: http://www.templeofthai.com/cooking/about_thai_curry.php
2 Temple of Thai (2016). Staples of Thai Cuisine. [online] Available at: http://www.templeofthai.com/cooking/staple-thai-cuisine.php
3 Calorie Count (2016). Thai Green Curry. [online] Available at: https://www.caloriecount.com/thai-chicken-curry-recipe-r11732
4 Calorie Count (2016). Vietnamese Pho. [online] Available at: https://www.caloriecount.com/vietnamese-pho-recipe-r28900
5 Viet Street Food (2012). 10 Vietnamese foods we can’t live without. [online] Available at: http://www.vietstreetfood.com/2012/07/10-vietnamese-street-foods-we-cant-live.html
6 Lucky Peach (2016). The history of Pho. [online] Available at: http://luckypeach.com/the-history-of-pho-andrea-nguyen/
7 CNN Go (2011). World’s 50 Most Delicious Foods. [online] Available at: http://travel.cnn.com/explorations/eat/readers-choice-worlds-50-most-delicious-foods-012321/
8 Yes To Travel (2015). Nasi Lemak: The Malaysian National Dish. [online] Available at: http://www.yestotravelblog.com/2015/08/nasi-lemak-malaysian-national-dish.html
9 Time Magazine (2016).
10 Healthy Breakfasts. [online] Available at: http://time.com/4254125/healthy-international-breakfast/