The Consequences of Bad Diet - Having breakfast like this puts a strain on your health

Is breakfast healthy or doesn't it just matter if you skip it? Image: karepa - fotolia

The effect of poor breakfast quality

Poor breakfast diet can have a profound impact on cardiovascular health. A Spanish research group showed in a recent study that the way you eat breakfast is linked to important factors in cardiovascular health.


As the saying goes, breakfast is the most important meal of the day. Spanish researchers at the Public University of Navarra (UPNA) recently showed that there is actually a lot of truth in this saying. According to the study, breakfast meals with high energy densities were associated with higher cholesterol levels, uric acid levels and greater insulin resistance, regardless of the participants' health. The results were recently presented in the journal "Nutrients".

A recent study shows that breakfast is actually one of the most important meals of the day. (Image: karepa /

Can a heavy breakfast damage our metabolism?

The team examined the eating habits of 203 schoolchildren between the ages of eight and twelve. The research found that 13 percent of children did not eat breakfast and that those who consumed breakfasts with lower nutritional quality and higher energy density had higher blood cholesterol and uric acid levels and greater insulin resistance. In particular, a high energy density at breakfast had a negative effect on glucose metabolism. This was also shown in the children who exercised moderately to intensively for at least 60 minutes.

No breakfast is no solution

As the researchers report, breakfast should also not be avoided. During the day, the children who did not have breakfast became more hungry, so they ate more at lunchtime than usual. The research group observed a connection between a lack of breakfast and increased obesity in the children. The researchers suggest that promoting a regular breakfast could already be the first strategy for preventing obesity in childhood.

Promotional programs for healthy breakfasts

"Nutritional education programs to improve the cardiovascular and metabolic health of children should be introduced," stressed study director Idoia Labayen in a Spanish press release on the study results. The nutrition expert warns that heavily processed ingredients with a high energy density are usually hidden in typical children's breakfasts.

Which foods are suitable for breakfast?

The German Nutrition Society (DGE) recommends for breakfast or as a snack in school:

  • Whole grain bread or rolls: thinly spread with butter, margarine or cream cheese and topped with, for example, low-fat sausage, low-fat cheese or vegetarian spreads.
  • Fruits and vegetables: Sliced ​​peppers, carrots, radishes, cocktail tomatoes, kohlrabi, cucumbers, apples, pears, apricots, peaches, grapes, berries, cherries, kiwi, tangerines, pineapples are healthy and tasty snacks. Nuts and dried fruit are good for on the go.
  • Dairy products: Unsweetened muesli with fresh fruit and natural yoghurt, drinking milk, unsweetened mixed drinks, yoghurt and quark are suitable both as breakfast and as a snack between meals.
  • Drink: Absorb plenty of fluids through low-energy beverages such as water and unsweetened teas. Avoid sugary drinks like sodas and nectars. These provide too many calories without filling you up.
  • Avoid sweets: Chocolate bars, sweet spreads, pastries and fruit gums are not recommended because, in addition to the increased intake of fat and sugar, this also leads to rapid fluctuations in blood sugar levels and thus to a drop in performance.


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