In a recent survey conducted by Rakuten Insight in Malaysia during July 2022, the findings were clear: 55% of respondents had chosen to incorporate dietary supplements into their daily routines. These supplements, encompassing herbal, mineral, or vitamin elements, were selected to complement their diets and enhance overall health.
Should All women take multivitamins?
In the midst of the growing trend in dietary supplement usage, a pertinent question emerges: should women of all ages prioritise multivitamins? While a definitive answer may elude us, experts advocate for a “real food-first” approach. Although certain populations might not necessitate additional supplementation when their nutrient needs are met through a balanced diet, there exist situations where supplementing proves advantageous—especially for women navigating distinct life transitions.
Nurturing Nutritional Needs Across Life Stages:
Pregnant and Lactating Women
Women traversing these pivotal stages necessitate heightened nutrients to cater to both their own well-being and the developing life within them. Vital nutrients during pregnancy and breastfeeding encompass:
Folic Acid (Folate) :
Folic acid is considered the most important nutrient during pregnancy. It helps in brain and nervous system development and prevent neural tube defects in the foetus. It is recommended to take folic acid 2-3 months before pregnancy. For pregnant women, the recommended dose is higher, which is 600 mcg, while for lactating women is 500 mcg per day. (RNI Malaysia)
Iron :
Iron is essential in producing haemoglobin, which is an protein in red blood cell. During pregnancy, the mother’s iron requirement is doubled than others to make more blood for the baby. In anaemic women, higher doses of iron are required to prevent the risk of premature birth.
DHA (Omega 3) :
Docosahexanoic acid (DHA) is a type of Omega fat. It helps in babay’s brain and eyes development. However, there is no recommended intake for Malaysian. It is recommended to consume fish like salmon, tuna, sardine, ikan kembong or anchovies regularly to obtain adequate DHA.
Iodine :
Iodine is crucial for thyroid function and brain development in baby. Recommended iodine intake is 200 mcg per day, which you can obtain from iodised salt, seafood, or seaweed.
Zinc :
Zinc is required for growth and development and support immune system. During pregnancy, zinc becomes even more important as it needs to support both the mother and the developing fetus. Zinc deficiency during pregnancy can lead to complications, including difficulties during labour, low birth weight and premature delivery.
Vitamin K :
Vitamin K is important for the production of clotting factors in the blood, which help in proper blood clotting. Vitamin K deficiency may lead to haemorrage (excessive bleeding) in both the mother and the baby. Besides, adequate vitamin K intake also important in supporting the developments of baby’s bone and teeth.
Pregnant and Lactating Women
As women age and go through menopause, they face hormone changes and reduced appetite. Supplements can help protect against age-related issues. Key supplements for postmenopausal women include:
Calcium :
After menopause, women are at an increased risk of bone loss and osteoporosis due to hormonal changes that can lead to decreased bone density. Calcium requirement is increase to support the bone health. Besides, calcium absorption declined with age, which is why calcium needs increase by 200mg per day (to 1000 mg) for women over 51 years old.
Vitamin D :
Vitamin D is crucial for maintaining strong and healthy bones. It also helps the body to absorb calcium. Older adults tend to have lower vitamin D levels as they spend most of their time indoor.
Magnesium :
Magnesium works alongside with calcium and vitamin D in promoting bone health. Besides, Insomnia and sleep disturbances can be more common during and after menopause. Magnesium promotes relaxation and can aid in improving sleep quality.
Vitamin B12 :
Vitamin B12 is essential for converting food into energy. Maintaining adequate B12 level can help combat feelings of fatigue and promote vitality. Besides, vitamin B12 is linked to mood regulation and mental well-being. Ensuring sufficient B12 intake can contribute to emotional balance.
Coenzyme Q10 (C0Q10) :
ACoQ10 is a vital component of the energy production process in cells. It helps to maintain overall vitality. Besides, postmenopausal women may experience increased oxidative stress due to hormonal changes and aging. CoQ10 acts as an antioxidant in protecting the cells from oxidative stress and damage caused by free radicals.
Choosing Supplements Wisely
- Certification: Look for certified products to ensure quality and safety.
- Reading Labels: Always read labels for allergens and ingredients.
- Consulting Professionals: Talk to healthcare providers before trying new supplements to get personalized advice and avoid potential risks.
Key Take Away
Incorporating dietary supplements can be beneficial during different life stages for women. While a balanced diet is essential, supplements can provide extra support during pregnancy, breastfeeding, and postmenopause. Being informed about specific nutrient needs and seeking professional advice can help women make the right choices for their health.
“Cheat meal,” sometimes called “reward meal” or “indulgence meal,” is a popular term in the realm of weight loss. But does this concept hold any scientific merit? Can it truly aid weight loss efforts? How should one approach cheat meals to avoid unintentional weight gain?
If these are your doubts, let’s dive in!
What is a cheat meal?
A cheat meal is a strategic break from your usual dietary routine, allowing you to indulge in foods not typically part of your regimen. This practice serves a dual purpose – it “cheats” us psychologically and physiologically.
The Psychological Perk:
Cheat meals can effectively alleviate psychological stress caused by dietary management and cravings for food. It releases more happiness hormones like dopamine and serotonin, making us feel more content.
The Physiological Twist:
Physiologically, cheat meals disrupt the body’s adaptation mechanism. When you restrict your intake for a long time, your brain perceived it as a “famine mode”. To preserve fat for survival, it lowers body metabolism to adapt to the new dietary intake and you may meet the plateau of not losing weight anymore. The strategic introduction of a high-calorie meal occasionally prevents this adaptive response, maintaining a more efficient metabolism.
Is a reward meal really work?
Is the notion of a reward meal truly efficacious? Consider this: during the weight loss journey, managing cravings and emotional hurdles proves to be a substantial challenge. Unresolved emotional pressures can culminate in overindulgence.
The question arises: Could periodic indulgence help maintain psychological equilibrium and better prepare you for subsequent phases of weight loss?
Remember, the essence of weight management is achieving improved health and self-assurance – it should not dictate our lives entirely.
I understand that you still worry that having a cheat meal will destroy the effort you made previously, no worries, let’s do some math:
Imagine adhering to a weight loss diet that maintains a daily calorie deficit of roughly 500 kcal, resulting in an approximate weekly deficit of 3,500 kcal. Now, contemplate introducing an indulgence once a week. In the first six days, you’ve already achieved a 3,000 kcal deficit. On the day of indulgence, you balance the deficit with a heartier meal. However, the cumulative deficit of approximately 2,500 to 3,000 kcal still holds, even with the reward meal.
Comparatively, envision one scenario involving a 3,500 kcal weekly deficit, accompanied by stress and discontent. In contrast, picture another scenario encompassing a reduced 2,500 to 3,000 kcal weekly deficit, characterized by a modicum of stress yet interlaced with happiness and anticipation. Which approach would you choose? Which approach sustains over the long term?
Striking a balance between relaxation and commitment is particularly crucial for beginners or those primarily relying on dietary modifications for weight loss.
Strategizing Your Cheat Meals:
Balancing the allure of cheat meals with your weight loss goals demands a well-calculated approach. Consider factors like frequency and timing to ensure optimal results.
Frequency
Cheat meals are a periodic technique, so it’s important to incorporate it into your weight loss plan reasonably. Once a week, once every 10 days, or bi-weekly – select a rhythm that suits your psychological and progress-related needs.
If you find weight loss easy and don’t experience much psychological pressure, you can extend the interval. Otherwise, you might shorten it. However, having it less frequently than once a week is not advisable.
Timing
A consistent, predetermined cheat meal time – say, every Monday – fosters a sense of purpose and anticipation. While lunchtime is recommended, dinner remains a viable option, albeit one susceptible to overindulgence. Flexibility is key; adjusting timing to accommodate stress is acceptable. If you indulge earlier than planned, offset it by delaying the subsequent reward.
What can you eat in a cheat meal:
Choosing your cheat meal revolves around personal preference. Focus on what brings you joy – choose what you love the most, what you crave the most and what helps you to relieve stress Whether high-carb or high-fat, tailor your choice to your happiness.
Concerned about setbacks? Here’s a tip: If you love carbohydrates, focus on high-carb options and reduce fat intake. For fried food enthusiasts, minimize carbohydrates and enjoy the fried delicacies.
Also, pay attention to the meal duration; it’s best not to exceed one hour. Overeating for several hours would be excessive. The main purpose of the reward meal is to relax the body, release stress, and not indulge excessively. Don’t turn the pleasure of the cheat meal into guilt afterwards.
After the big meal, you might experience fluctuations in weight, possibly 1-2 kilograms or even more, especially if your regular diet management is strict. Don’t panic; this is entirely normal, mainly due to water retention. Drink more water, and it will soon go away. It’s not because of that one meal that you gained several kilograms. Don’t generate unnecessary anxiety; it’s not worth it.
Is a Cheat Meal Right for You?
The suitability of cheat meals hinges on your weight loss approach and commitment level. If dietary adjustments are your primary strategy, incorporating cheat meals can provide valuable relief. If consistent progress is your hallmark, scheduled indulgences might boost long-term adherence.
While cheat meals are awesome, they might not be the best fit if you have certain health conditions that need a strict diet.
Take home message:
Think of cheat meals as a smart way to treat yourself while you’re working on losing weight. Balance is the secret here. Enjoy your indulgence, and remember that having a little fun along the way is an important part of the journey to a healthier you!
Please don’t be misled by false claims. Managing diabetes is far from being as simple as ABC, as some supplement sellers might suggest. It involves constant ups and downs. Diabetes management encompasses more than just controlling blood sugar levels, there are other crucial factors to consider.
In this article, we want to emphasize the importance of taking care of your ABC – where A stands for HbA1c, B for blood pressure, and C for cholesterol – in order to manage your blood sugar effectively.
A – HbA1c
Most people with diabetes are familiar with regularly checking their blood sugar by pricking their fingers and using a blood glucose meter. However, this method only provides information on short-term blood sugar readings.
HbA1c, or glycated haemoglobin, is a blood test that measures the average amount of sugar(glucose) in your blood over the past 3 months. It provides important information about how well your body is managing blood sugar levels.
HbA1c is typically expressed as a percentage. For example, a score of 7% means that, on average, about 7% of your haemoglobin has glucose attached to it. The target HbA1c level for people with diabetes varies depending on individual factors, but in general, a lower HbA1c indicates better blood sugar control and reduced risk of diabetes-related complications.
According to the Malaysia Ministry of Health’s Diabetes guideline, keeping HbA1c level below 7% is a general goal for most people with diabetes.
B – Blood pressure
Many individuals with diabetes also experience high blood pressure, often known as “hypertensive diabetes”. Managing blood pressure is important for people with diabetes because high blood pressure can significantly increase the risk of various complications and health problems.
High blood pressure can exacerbate diabetes-related nerve damage(neuropathy), leading to various issues such as numbness, tingling, pain and impaired coordination. Moreover, both diabetes and high blood pressure are leading causes of chronic kidney disease. When both conditions are present, they can accelerate the progression of kidney damage.
Additionally, other health conditions like cardiovascular health, eye health, and wound healing can also be affected by the combination of diabetes and high blood pressure.
According to the Malaysia Clinical Practice Guideline for Diabetes, it is ideal to maintain blood pressure within the range of 130-139/70-79 mmHg (130-139 for systolic and 70-79 for diastolic pressure).
C – Cholesterol
Another lesser-known fact is the close relationship between blood glucose and cholesterol levels. Elevated blood sugar levels in diabetes can contribute to changes in cholesterol levels. High blood sugar levels promote the formation of advanced glycation end products (AGEs), which damage blood vessels and contribute to inflammation. Consequently, this process can lead to an increase in LDL cholesterol levels (often referred to as “bad cholesterol” level) and a decrease in HDL cholesterol level.
Moreover, diabetes can also impact triglyceride levels. Triglycerides are a type of fat found in the blood, and elevated levels are often associated with insulin resistance, a hallmark of diabetes. High triglyceride levels, combined with low HDL cholesterol levels, can contribute to an increased risk of cardiovascular disease.
The target lipid profile, as outlined in the Malaysia Diabetes Guideline, is as follows:
Key takeaway
Effectively managing your diabetes requires taking care of your “ABC” – HbA1c, blood pressure and cholesterol. These factors play a crucial role in maintaining optimal blood sugar control and reducing the risk of complications. Remember, knowledge alone is not enough, taking action is essential.
Diet Ideas offers comprehensive services, including full blood tests and nutrition consultations tailored specifically for people with diabetes.
You are welcome to contact us if you wish to get further information!
Nowadays, plant-based has become a popular trend, with many people opting for alternatives to cow’s milk such as almond milk, oat milk, soy milk and coconut milk. For people with lactose intolerance, plant-based milk can be a great substitute, especially in regions like Asia and Africa where lactose malabsorption is common, resulting in symptoms like bloating, abdominal pain and diarrhea after consuming lactose-containing food.
However, it is important to consider, can plant-based milk truly replace cow’s milk?
Cow’s milk
Cow’s milk is a nutrient rich beverage. It is a good source of calcium, protein, vitamin D, vitamin B12 and other minerals like phosphorus and potassium, making it an essential food for strong bones. A 250ml glass of cow’s milk contains around 150 kcal, 8g of protein, 12g of carbohydrates and 9g of fats.
Soy milk
Soy milk is a great alternative to cow’s milk and it’s made from soybean and water. It is a good source of protein, with a glass containing 90kcal, 8g protein, 4g of carbs, and 4g of fats. Soy milk is a good choice for those managing weight, as it has lower energy and fat content compared to cow’s milk. However, it contains less calcium, so it is important to supplement it with other high calcium foods.
Almond milk
Almond milk is a popular choice now, but it is not as nutrient-dense as almond itself. A cup of almond milk contains 60 kcal, 1g protein, 1g of carbs and 3g of fats. Additionally, the price is higher than cow’s milk. Thus, it is not so value for money when it comes to the nutrition-wised.
However, almond milk is a good choice for those on a “low-carb” diet and it has a mild taste, making it a great coffee companion.
Oat milk
Oat milk is another rising star. It is made from oats, resulting in a higher carbohydrate and fibre content compared to other plant-based milk options. A glass of oat milk contains around 120 kcal, 3g protein, 16g carbs and 5g fats.
Oat milk has a thicker texture, thus is suitable for smoothies and coffee. It is also a good choice for those who have lactose intolerance, allergy to soy or nuts.
Coconut milk
Coconut milk is made from grated coconut flesh and water. The making of coconut milk and coconut cream are basically the same, they are different in ratio. Coconut flesh to water ratio is 1:4 for coconut milk, whereas for coconut cream is 1:1, which results in higher fat content.
Compared to other plant-based companies, coconut milk contains higher fat. A glass of coconut milk contains about 50 kcal, 5g of fat, 0g protein, and 2g of carbs.
It has a unique aroma, but is so strong that it might overpower the taste of the beverage. However, it is best used in dishes like curry and tomyam!
Rice milk
Rice milk is not as popular in Malaysia but is common in countries like Taiwan and China. It has the highest carbohydrate content compared to other plant-based milk options and is rich in various Vitamin B. (don’t ever think all the milk is the same!)
A glass of rice milk contains 120 kcal, 22g carbs (it is more than a piece of white bread), <1g protein and 2g of fats. For people with diabetes, rice milk is not a good choice.
Rice milk itself has a light rice fragrance and is used to make staple food like chee cheong fun and radish cake.
Pea milk
Pea milk is also a lesser-known option but is a good choice for those looking for a plant-based milk with protein content comparable to cow’s milk.. Besides, it contains branched chain amino acids, which are very useful in building muscle.
A glass of pea milk contains around 70 kcal, 8g of protein, 4g of fat and 0g of carbs.
Its taste is milder compared to soy milk, making it a great choice for individuals who want to supplement protein but do not enjoy the taste of soy milk. Pea protein is often used to make protein powder suitable for vegetarians.
Except nutrition-wised, there’s also many factors to consider when replacing cow’s milk with other plant-based alternatives. For example, the taste. The taste of plant-based milk can vary depending on the plant they are made from and the manufacturing process. For example, almond has a slightly nutty flavor, oat milk is slightly sweet and with a creamy texture while coconut milk has its own coconut’s aroma.
Besides, the versatility of the milk. Cow’s milk is very versatile and can be used in a variety of dishes such as cereal, beverage, baking and cooking. Plant-based milk can also be used in many of these applications, but may have different results depending on the type of milk used and the recipe. For example, almond milk is not a good choice for basking because of its thin consistency, and soy milk may curdle when added to acidic ingredients such as lemon juice or vinegar.
Conclusion
In conclusion, while plant-based milk can be a good alternative to cow’s milk for people with dietary restriction, ethical concern and taste preference, it’s important to be aware of their nutritional content and versatility when making the change.
For those with diabetes, one of the most common questions is whether they can safely consume fruits as part of their diet. While fruits are often considered as healthy food, they do contain natural sugars that affect blood sugar. Some are concerned about the fruits being too sweet and avoid them.
In Diet Ideas, our mantra is “eat everything and be healthy”. If you want to eat durian, why not? However, it is crucial to understand the portion and how much fruit can be safely incorporated into a diabetic-friendly diet. The infographic below show 1 portion of each Malaysian fruit, which is around 15 g of carbohydrates. You can use it as a reference when choosing what to eat.
Here’s the table of fruit portion in case you are unable to load the infographics.
Fruit | Portion (and weight) | Carbohydrate (CHO) content (g) |
Pisang berangan | 1 medium (60 g) | 14.6 |
Pisang mas | 2 small (76 g) | 17 |
Mango | ¾ medium (111.5 g) | 15.7 |
Durian | 5 seeds (41.7 g) | 11.63 |
Starfruit | 3 small (339 g) | 15.3 |
Nangka | 5 seeds (56.1 g) | 13.8 |
Rambutan | 6 fruits (102 g) | 14.1 |
Watermelon | 2 small slices (266 g) | 16 |
Papaya | 1 ¼ slices (200 g) | 14.1 |
Lychee | 5 fruits (76.8 g) | 13.1 |
Jambu air | 9 small (454 g) | 14 |
Mangosteen | 8 small (255 g) | 14.3 |
Guava | ¼ medium (150 g) | 15 |
Cempedak | 4 seeds (60 g) | 15.4 |
Coconut water | 1 cup (250 ml) | 14 |
Coconut flesh | 1 cup (170 g) | 8.8 |
Passion fruit | 3 medium (105 g) | 12.8 |
Pomelo | 6 pieces (234 g) | 14.7 |
Pineapple | 1 slice (130 g) | 13.8 |
Langsat | 20 fruits (182 g) | 15 |
Longan | 18 fruits (93.4 g) | 14.9 |
Ciku | 1 ½ medium (80.6 g) | 14.8 |
Dragonfruit (white) | ¼ medium (123 g) | 13 |
Dragonfruit (red) | ¼ medium (203g) | 22.2 |
The information provided is intended to serve as a general reference and starting point for people with diabetes who are looking to incorporate fruits into their daily diet. However, it is essential to note that every person with diabetes is unique, and your dietary needs may vary based on your specific condition.
Therefore, it is crucial for people with diabetes to consult with a healthcare provider and dietitian if something is uncertain.
BONUS!
Carbohydrate content in other fruits.
Fruit | Portion (and weight) | Carbohydrate (CHO) content (g) |
Apple, green | 1 medium (102 g) | 9.3 |
Apple, red | 1 medium (112 g) | 14.7 |
Kiwi, green | 2 fruits (170 g) | 14.1 |
Kiwi, gold | 2 fruits (170g) | 18 |
Berries | 1 cup (150 g) | 13.8 |
Grapes | 1 cup (100 g) | 13.7 |
Orange | 2 small (154 g) | 16 |
Persimmon | ½ big (77.1 g) | 14.8 |
Honeydew | 2 slices (330 g) | 14.3 |
Peach | 1 ½ medium (249 g) | 16 |
Pear, yellow | 1 medium (157 g) | 12 |
Date, dried | 2 fruits (21 g) | 14.9 |
If you are one of the health freaks, you must have come across this word before – “kombucha”. Kombucha has been a rising star in health food in these few years. Can this tangy drink really claim its name? Or it is just another gimmick to let people fall into? No worries, let’s dive into this topic now!
What is Kombucha?
Kombucha is a tea-based fermented beverage brewed with tea, sugar, yeast and bacteria. The yeast ferments sugar in tea, producing alcohol and carbon dioxide. The bacteria then feed on the alcohol, producing lactic acid and acetic acid, that give kombucha its gassy and tangy flavour.
Although it just becomes popular, kombucha has been consumed in China and the other part of Asia for thousands of years. The exact origins of kombucha are unclear, but it is believed to first made in northeast China, as the people believed it as an “immortal drink”
Health benefits of Kombucha
Even though drinking a beverage made from “yeast and bacteria” sound unpleasing, kombucha is well-known for its health benefits.
1. Support digestion
Indeed kombucha is made from bacteria, but it is good bacteria called “probiotic”. This beneficial bacteria helps in improving digestive health. Probiotics can help balance the levels of good and bad bacteria in the gut, creating an environment called “gut symbiosis”, which can help reduce symptoms of digestive issues such as bloating, constipation and diarrhoea.
2. Antioxidant properties
Kombucha is made from tea, thus it contains antioxidants, which are compounds that help to fight free radicals from damaging your cells. The fermentation process increases the level of antioxidants like organic acids and polyphenols. Antioxidants help to reduce inflammation and protect against various diseases, including cancers and neurodegenerative diseases. [1]
3. Anti-bacterial properties
Kombucha is a fermented drink that contains various organic acids including acetic acid, which is responsible for the acidic smell of vinegar. Some studies have shown that acetic acid can kill many harmful bacterias. However, more research is needed to determine the overall effectiveness of kombucha as an antibacterial agent.
4. May improve liver function
Except for acetic acid, the fermentation process of kombucha produces glucuronic acid. Glucuronic acid plays a role in supporting liver health by helping to remove harmful substances from the body. It is conjugated with toxic substances and waste products in the liver, making these substances more water-soluble and easier to excrete from the body through urine or bile.[2]
How to make Kombucha at home?
You can make your own kombucha at home. The procedure is very simple.
To make 1 jar of kombucha, you need:
– 8 black tea bags (or other tea)
– 1 cup of white sugar
– 1 piece of Scoby (Kombucha’s starter culture)
– 4 litre of water
– 1 large glass jar
– A piece of clean cloth
Instructions:
-
Sterile the glass jar with hot water.
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Boil 4 litres of water in a large pot. Add the teabags and sugar into the pot. Stir carefully until the sugar dissolves.
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Let the tea cool to room temperature and remove the tea bags.
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Pour the cooled tea into the glass jar.
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Add the kombucha Scoby.
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Cover the jar with a cloth and secure it with a rubber band.
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Place the jar in a warm, dark place(out of sunlight) for 7 to 10 days and keep checking the Scoby.
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After 7 days, taste the kombucha daily. If it is too sweet, let it ferment for a few more days, it will become sourer as days go by.
- Remove the Scoby and keep 2 cups of kombucha to use as a starter for the next batch of tea.
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Pour the remaining kombucha into bottles and store it in the refrigerator.
Note: You can get the Scoby by asking a friend who makes kombucha or purchasing online. Besides, also noted that it is important to maintain cleanliness throughout the process of brewing to prevent contamination.
Common Questions
Question: Can people with diabetes drink kombucha? Since it is prepared with a large amount of sugar?
People with diabetes can enjoy kombucha. Even though the sugar used in kombucha making looks like it is forbidden, the fermentation process reduces the sugar content overall as the Scoby feed on the sugar. However, do consult with your healthcare provider to provide more concise advice based on your condition.
Question: Does kombucha contain alcohol?
Yes, kombucha can contain alcohol. The alcohol content can range from 0.5% to 2% by volume. However, it is important to note that not all kombucha brands are the same, some may have higher or lower alcohol levels depending on the brewing process and ingredients used.
Question: How many cups of kombucha can I drink?
There is no limit on how many cups of kombucha you can drink. However, as a general guideline, it is recommended to not exceed 240ml (a cup) per day. Kombucha contains a small amount of caffeine and alcohol, and overconsume may cause side effects like stomach upset, dizziness and headache.
We have been instilled with this statement since a very young age.
“Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Many of us grew up believing we must eat a big breakfast in the morning.
It is said that breakfast is the meal to provide energy to kickstart our day and carry out our daily activities. Whereas we should keep dinner small and light, as we are prepared to rest and do not need much energy. Some said eating heavy dinners is the cause of weight gain and other diseases.
The benefits of breakfast
Besides the benefit mentioned above, eating breakfast brings many health benefits, according to research.[1]
- Appetite control. As reported by numerous studies, increase meal frequency (regular breakfast consumption) helps to increase satiety and eat less overall.
- Improve mood. In a study targeting Spanish adolescents, eating breakfast can help to reduce stress, improve mood and feel more positive.[2]
- Reduce the risk of chronic disease. Skipping breakfast has been linked to an increased risk of developing metabolic syndromes, which can lead to metabolic diseases like stroke, heart disease and type 2 diabetes.[3]
However, some said they don’t have the habit of eating breakfast, don’t feel like eating in the morning, or feel sleepy and cannot focus after breakfast, so they rather skip it. Does this mean they are unhealthy?
The truth is, the concept of “3 meals per day” is just a cultural norm that has been established in many societies, but it is not the only way to eat. Think of our ancestors in Palaeolithic Age, which relies heavily on hunting activities. Their food hunting and gathering practice depend on the availability of resources, rather than adhering to a strict meal schedule.
Intermittent fasting
The most popular fasting method nowadays is intermittent fasting.
Read more about intermittent fasting here: Does Intermittent Fasting helps in Weight Loss?
Intermittent fasting, for example, the 168, requires long hours of fasting. Some who practise IF might choose to skip morning meals instead of dinner. This skipping breakfast behaviour somehow has been studied for its potential health benefits：
- Increased insulin sensitivity, which leads to better blood sugar control and reduced risk of type 2 diabetes.
- Improve brain health, including memory and learning.
- Promote weight loss
- Reduced inflammation in the body, which helps lower the risk of certain diseases.
The result is inconsistent and the argument never stops. However, it is worth noting that not everyone should follow the “eat breakfast like a king, lunch like a prince, and dinner like a pauper” statement. Some people feel their conditions are better without taking breakfast, so be it.
What is the best time for breakfast?
It is generally recommended to eat breakfast within the first or two hours of waking up. However, the best time for breakfast can vary depending on the individual’s schedule and lifestyle. For example, if one has a late dinner, he is likely to delay breakfast on next day too.
Who should not skip breakfast
Even though one can choose to eat or not to eat, there are several groups of people who are not recommended to skip breakfast:
- Children and adolescents. Kids and teens are still in the stage of growing, breakfast is an important meal as it provides the energy and nutrient to sustain their high activity level in school.
- People with gastric problems. It is advised to eat on time and not skip meals to prevent gastric reflux.
- People with diabetes. People with diabetes need to maintain stable blood sugar level throughout the day. Skipping breakfast or fasting for too long might lead to hypoglycemia, which is a dangerous situation for them.
- Elderly with poor appetite. Some elderly lose their appetite as they grow older. It is important to make sure they eat more frequently to compensate for the energy they used throughout the day.
- Pregnant and breastfeeding women. This group has increased nutritional needs, skipping breakfast reduces the room for introducing more food and may lead to a deficiency in essential nutrients.
Take Away
It is important to note that everyone is different, and some people may not feel hungry in the morning. Some people prefer to eat a big breakfast, while others might prefer a light one. It is important to listen to your body and eat when you are hungry, regardless of the time of day.
Also, if you are trying to lose weight, it is important to consider the total calorie intake throughout the day rather than just focusing on skipping breakfast. If you have any concerns about your eating habits, it is best to speak with a dietitian.
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