Eating this instead of eggs for breakfast reduces the risk of cardiovascular disease and diabetes.

Three out of ten Koreans skip breakfast (according to statistics from the Korea Centers for Disease Control and Prevention). Sixty percent of people in their 20s skip breakfast. Eating a simple breakfast not only gives you energy for the day but also contributes to long-term health. It's especially beneficial to eat plant-based foods like nuts and beans.

 

◇The easiest way to stay healthy: eating breakfast

 

Eating breakfast can help you start your day with a clear mind.

 

Skipping meals prevents the brain from receiving sufficient glucose, its fuel. This reduces activity, leading to diminished thinking, concentration, and cognitive abilities. Emotions also become unstable, as the appetite and emotional centers become overexcited.

 

A study from the University of Castilla-La Mancha in Spain found that simply eating breakfast could reduce behavioral problems caused by anxious emotions.

Eating breakfast is also beneficial for long-term health. First, skipping breakfast increases the risk of diabetes. Because fasting lasts longer, any food consumed after lunch can lead to a greater spike in blood sugar and insulin levels. Blood sugar spikes are a key risk factor for diabetes. A study at Hallym University Kangdong Sacred Heart Hospital found that people who skipped breakfast were 1.26 times more likely to be pre-diabetic than those who did.

 

Another problem is that prolonged fasting increases the secretion of appetite-stimulating hormones, leading to a greater sense of pleasure from eating itself. This increases the likelihood of binge eating at lunch and dinner, and repeated binge eating can lead to obesity. A Harvard University study found that those who skipped breakfast had increased snack intake, eating speed, waist circumference, weight, blood sugar, blood pressure, and cholesterol levels compared to those who ate breakfast. Even if you avoid binge eating, the side effect is a lower metabolic rate as the body becomes accustomed to maintaining its functions on fewer calories.

 

◇Recommended nuts, whole grains, beans, and vegetables

 

In the morning, you only need to eat a light meal to avoid hunger. For your meal, it's better to eat plant-based foods like nuts rather than animal-based foods like eggs. An analysis of 37 studies by the German Diabetes Research Center found that replacing one egg with 25-28g of nuts reduced the risk of cardiovascular disease by 17%, type 2 diabetes by 18%, and premature death by 15%. Replacing 50g of processed meat with legumes like chickpeas reduced the risk of cardiovascular disease by 23%, replacing it with 28-50g of nuts by 27%, and replacing it with 30g of whole grains by 36%. Thirty grams of nuts is about a handful, while 50g of processed meat is equivalent to one sausage or two slices of bacon. Replacing 50g of poultry with 30g of whole grains also lowered the risk of diabetes by 13%. Replacing processed meat, eggs, cheese, butter, and yogurt with avocados also lowered the risk of cardiovascular disease.

 

To boost your brain function throughout the day, choose foods that require a lot of chewing. This increases cerebral blood flow and promotes smooth blood circulation. Examples include green leafy vegetables like spinach and kale, nuts, and apples. It's recommended to eat before 8:30 a.m. A study at Northwestern University School of Medicine found that people who ate their first meal before 8:30 a.m. had lower insulin resistance than those who ate at other times, helping prevent diabetes. Insulin resistance refers to a decline in the effectiveness of insulin, a hormone that lowers blood sugar.

 

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Breakfast should be eaten before 8:30 a.m.

Then I'm eating well before going to work.

 

I can't stand it at that time because I sleep in late on weekends haha