Know how having a healthy breakfast helps to grow well
Explore the advantages of incorporating healthy breakfast into your morning routine and highlights expert advice.
In recent years, the significance of including healthy fats in our daily diet has gained widespread recognition. Research suggests that starting your day with a source of healthy fats can have numerous benefits for your overall health and well-being. Here you will explore the advantages of incorporating healthy fats into your morning routine and highlights expert advice from nutritionist Rashi Chowdhary.
Sustained Energy and Cognitive Enhancement
Healthy fats are essential nutrients that our bodies require for optimal functioning. Consuming healthy fats in the morning provides sustained energy, clears brain fog, and enhances cognitive abilities, leading to increased productivity throughout the day. By effectively utilizing cortisol, the stress hormone produced in the morning, healthy fats reduce stress levels and promote mental clarity.
Positive Effects of Saturated Fats
According to a study conducted by Texas A&M University, consuming foods high in saturated fats, such as cheese, butter, eggs, full-fat coconut milk, and red meat, in the morning can have positive effects on our health. While saturated fats were previously regarded as detrimental, recent research challenges this notion and suggests that they can be a beneficial part of a balanced diet.
Blood Sugar Stabilization and Craving Control
Replacing carbohydrates with healthy fats in the morning helps stabilize blood sugar levels and reduces unhealthy cravings throughout the day. Unlike carbohydrates, which can cause rapid spikes and drops in blood sugar, healthy fats have a minimal impact on blood glucose levels. This characteristic is particularly advantageous for individuals with diabetes or those at risk of developing the condition.
Improved Insulin Resistance and Nutrient Absorption
Healthy fats contribute to improved insulin resistance, facilitating better management of blood sugar levels. Additionally, they aid in the absorption of essential vitamins and play a crucial role in maintaining the health of the gut lining. A healthy gut lining is vital for optimal nutrient absorption, immune function, and the maintenance of a healthy gut microbiome.
Expert Insights from Nutritionist Rashi Chowdhary
Renowned nutritionist Rashi Chowdhary advocates the “fat first” rule in the morning to maximize the benefits of healthy fats. She assures that adding an extra teaspoon of ghee, coconut oil, or butter to your morning routine will not raise cholesterol levels significantly. According to Chowdhary, following the three basic food principles and incorporating healthy fats in your breakfast can help lower cholesterol levels.
Chowdhary emphasizes that if there is no gap between waking up and breakfast, sticking to a protein and fat-rich breakfast can achieve the same goal of maintaining stable blood sugar levels. Furthermore, for individuals experiencing acid reflux, starting the day with a teaspoon of ghee, with or without turmeric, can aid in healing and reduce reliance on antacids. People with endometriosis can also benefit from the “fat first” regime, particularly if they have sensitivities to carbohydrates or struggle with conditions such as PCOS, diabetes, acne, or impaired glucose tolerance.
Starting the day with a source of healthy fats provides sustained energy, improves cognitive function, stabilizes blood sugar levels, and curbs unhealthy cravings. Additionally, healthy fats contribute to improved insulin resistance, enhanced nutrient absorption, and the maintenance of a healthy gut lining. By following expert advice from nutritionist Rashi Chowdhary, you can optimize the advantages of incorporating healthy fats into your daily diet, promoting a healthier and more productive lifestyle.
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