Breakfast is not the most important meal of the day, but one doctor says eating a healthy breakfast every morning can help you live longer.
Lauren Dal Farra, M.D., recommends eating breakfast that contains protein, healthy fat and fiber, according to Eatingwell.com.
Dr. Dal Farra, a cardiologist, says “A protein-forward breakfast is one of the simplest ways to protect your metabolism and long-term health.”
Protein: You can get your protein from eggs, strained (Greek-style) yogurt, beans, tofu, smoked salmon or even tuna fish or turkey.
Healthy fats: Healthy fats include olive oil, avocado, nuts, nut butter and seeds.
Fiber: Get your fiber from high-fiber breakfast cereals, whole grain toast, oats, chia seeds, fruits and vegetables.
Fiber is important because it adds bulk to your stool to keep you regular. Fiber also makes you feel full until lunch, stabilizes your blood sugar, and improves your gut health.
Whether you eat breakfast or not, you can follow this diet throughout the day for longevity.
“A cornerstone of longevity is stable blood sugar, which will protect your heart and brain health over time,” says Dr. Dal Farra.
Fiber-rich carbohydrates like fruits, vegetables, legumes and whole grains increases your likelihood of healthy aging and longevity.
“Breakfast is a key meal that sets the tone for your blood sugar patterns throughout the day,” she continued. Protein and healthy fats are digested slowly, which doesn’t cause a spike in blood sugar followed by a rapid drop.
Protein and healthy fats slows the absorption of sugar from your meal and keeps blood sugar stable throughout the morning.
Eating a lot of carbs and unhealthy fats leads to weight gain, which speeds up cellular aging.
Breakfast Foods to Avoid
Sweetened cereal, white toast, granola bars, and pancakes and waffles with syrup are examples of high-carbohydrate breakfast foods to avoid.
Dr. Dal Farra says refined carbohydrates (or “naked carbs”) lower the odds of healthy aging.
Saturated fat, found in butter, cream cheese, pastries, sausage and bacon, may also speed up cellular aging.
Healthy food that contain monounsaturated and polyunsaturated fats (avocados, olive oil, nuts, nut butter, seeds, eggs) may help slow down the aging process in our cells.
Research shows that people who skip breakfast every morning were 17% more likely to develop cardiovascular (heart) disease, including coronary artery disease and stroke, than those who ate a healthy breakfast regularly.
Don’t Forget Your Smoothies
Smoothies are an excellent source of protein, fiber and healthy fats for busy women on the go!
Toss blueberries, raspberries or blackberries, a banana, coconut milk, one raw egg, chia seeds, and kale powder in a blender with ice cubes.
Drink the smoothie on your way to work for a healthy breakfast on the go.
Foods that contain probiotics (live microbes), like yogurt and kefir, may help improve the microbial environment in your gut that slows biological aging.
