A video by Authority Nutrition on breakfast and meals per day.
Having written several articles on breakfast and meals during the day, I am quite frustrated when information is deformed to promote one simple message. The message “the speaker” wants you to agree upon.
What the video suggests is that there is not a need for breakfast. Obviously, the video chooses to approach the first meal of the day to debunk the myth that breakfast is actually the most important meal of the day. I may agree with some of the findings extracted from the one and only reference (breakfast is not a fat loss program. Really?) but where I completely disagree, is that intermittent fasting is somewhat useful (literally giving a break to the digestive system) and this is done overnight, hence why breakfast is called breaking the fast. If you sleep the recommended 7-8 hours a night, then that is plenty of time for digestion, healing and repair.
Breakfast may in fact not boost metabolism, like the video suggests, but it has everything to do with Cortisol. So if you are under stress, especially chronic stress, or are anxious or depressed, you must be in control of your blood sugar levels, and prevent Cortisol and Insulin spikes. Therefore, breakfast is crucial to prevent a daily blood sugar rollercoaster routine, and subsequent cravings, to which you give in or not!
Again, several smaller meals a day has little impact on metabolism, which is fine, but if you are not an athlete or dealing with digestive issues, or are under intense chronic stress, there is no reason to have frequent meals during the day. And, I am quite glad about the findings that Colon Cancer may be linked to overabundance of food, but fails to mention how many meals and how much food is actually consumed during each meals.
If you eat three salad leaves and a slice of radish, compared to three burgers and a slice of pickle (and let's add a cup of diet soda each time), several times a day, it is expected to create havoc on the digestive system, no matter what.
Having researched Stress and Blood Sugar Balancing for several years, reading hundreds of medical journals, I find quite frustrating that an overdose of information available online can make me question my findings and undermine my conclusions.
Here in the video, it is all about metabolism, concluding that overweight people, having or not having breakfast, demonstrate no difference on serum glucose level.
Research shows that overweight and obese people have a pronounced Insulin dysregulation (and myriads of inflammatory cytokines circulating in the blood, produced by adipocytes (fat cells) themselves = more stress on the body) impacting directly on blood sugar levels (more stress = more sugar pumped into the blood stream = greatly reduced Insulin sensitivity on the long term = increased levels of sugar in the blood longer than it should = increased risk of Type-2 Diabetes and Metabolic Syndrome, and a higher risk of Cancer); therefore, having or not having breakfast will indeed have little incidence on insulin resistance.
When it comes to fasting, there is also a very wide misconception about what it really means. Fasting can be no food at all to only drinking juices or one kind of food for a given period of time… Let it be a couple of days a week, a week to a fortnight once or twice a year.
Fasting should be done under supervision and always consult a health practitioner before starting.
Again, Please do check where you are getting the information from, and if in doubt always check google.scholar
This is my references:
It is all about FOOD™
This Blog offers an easy-to-read condensed descriptive of food groups, nutrients, and their role on our body; cooking processes; world news with major impact on food and consumers; comprehensive reviews of restaurants (Menus, Food-on-plate and Quality of Service); and easy-to-follow Exquisite recipes, as well as healthy snacks and juices.
Olivier is a Michelin trained chef, a registered Naturopath and Nutritional Therapist, embracing fully his passion for good food and healthy eating.