Eating a well-balanced breakfast, accounting for roughly a quarter of one’s daily caloric intake, is crucial for reducing the risk of cardiovascular diseases, as evidenced by research from the Hospital del Mar Research Institute published in the Journal of Nutrition, Health and Aging. This study, part of the PREDIMED-Plus project—a randomised clinical trial that investigates the effects of combining a Mediterranean diet with physical activity against just dietary advice—monitored the health of 383 participants, focusing on how breakfast affects cardiovascular risk factors. Unlike previous research, this study measured the total energy consumed at breakfast and examined the nutritional quality of these first meals of the day.
The research introduced two pivotal aspects. First, it considered the proportion of daily energy intake consumed at breakfast, identifying 20-30% as an optimal range and comparing it with other quantities. Second, it evaluated the impact of a high-quality breakfast that effectively balances proteins, fats, fibres, and other nutrients. The findings demonstrated that a sufficient caloric intake at breakfast, when comprised of high-quality foods, significantly contributed to reducing cardiovascular risk factors.
The significance of a good breakfast extends to obesity management, as highlighted by the three-year follow-up results of the study’s participants, who were between 55 and 75 years old and categorised as overweight or obese. Several cardiovascular risk factors were assessed, including body weight, waist circumference (an indicator of abdominal obesity), cholesterol and triglyceride levels, blood pressure, and diabetes markers. The results were telling: those who consumed between 20-30% of their daily caloric intake for breakfast not only managed their body weight more effectively but also recorded a 2-3.5% reduction in body mass index and a 2-4% reduction in waist circumference by the study’s end. Moreover, these participants enjoyed significantly reduced triglyceride levels (9-18%) and increased HDL cholesterol levels (4-8.5%).
Furthermore, the study found that not just the quantity but also the quality of breakfast profoundly affects health. Participants who ate high-quality breakfasts also showed beneficial changes, including a 1.5% reduction in waist circumference, a 4% decrease in triglyceride levels, and a 3% increase in HDL cholesterol. As defined by the study, a high-quality breakfast includes appropriate amounts of protein, valuable fats, fibre, and essential minerals like potassium and iron while minimising added sugars and saturated fats.
Álvaro Hernáez, a researcher at the Hospital del Mar Research Institute and a professor at the Blanquerna Faculty of Health Sciences at Ramon Llull University, underscored the importance of breakfast by stating that it is indeed the most important meal of the day, with both the quantity and quality of food being pivotal. He highlighted that controlled portions and excellent nutritional composition are crucial, with their data demonstrating that better breakfast quality correlates with improved outcomes for cardiovascular risk factors.
Dr Montse Fitó, coordinator of the Cardiovascular Risk and Nutrition Research Group at the same institute, reiterated that maintaining energy adequacy and high food quality at breakfast is essential for preventing cardiovascular risks. She noted that the dietary recommendations focused on food quality have effectively improved the progression of risk factors over time among adults at high cardiovascular risk.
The researchers ensured that the study’s findings were adjusted to solely reflect the effects of breakfast’s energy and nutritional content, excluding other potential factors. This rigorous approach led Karla-Alejandra Pérez-Vega, another researcher involved in the study, to conclude that promoting healthy breakfast habits is a key strategy for fostering healthy ageing, reducing the risk of metabolic syndrome and associated chronic diseases, and thus enhancing the overall quality of life. This study not only underscores the importance of a nutritious breakfast in managing weight and reducing disease risk but also highlights the broader impact of diet on long-term health and well-being.
More information: Karla-Alejandra Pérez-Vega et al, Breakfast energy intake and dietary quality and trajectories of cardiometabolic risk factors in older adults, The journal of nutrition health & aging. DOI: 10.1016/j.jnha.2024.100406
Journal information: The journal of nutrition health & aging Provided by IMIM (Hospital del Mar Medical Research Institute)
