Breakfast is a Dangerous Meal: Why You Should Ditch Your Morning Meal For Health and Wellbeing

Breakfast is a Dangerous Meal: Why You Should Ditch Your Morning Meal For Health and Wellbeing
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Breakfast may be the most important meal of the day, but only if we skip it.Since Victorian times, we have been told to breakfast like kings and dine like paupers. In the wake of his own type 2 diabetes diagnosis, Professor Terence Kealey was given the same advice. He soon noticed that his glucose levels were unusually high after eating first thing in the morning. But if he continued to fast until lunchtime they fell to a normal level. Professor Kealey began to question how much evidence there was to support the advice he’d been given, and whether there might be an advantage for some to not eating breakfast after all.Breakfast is a Dangerous Meal asks:• What is the reliable scientific and medical evidence for eating breakfast?• Why do people suppose that eating breakfast reduces the total amount of food they consume over the day, when the opposite is true?• Who should consider intermittent fasting by removing breakfast from their daily routine?• From weight loss to reduced blood pressure, what are the potential benefits of missing breakfast?

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Terence Kealey. Breakfast is a Dangerous Meal: Why You Should Ditch Your Morning Meal For Health and Wellbeing

Copyright

Dedication

Prologue

Preface

PART ONE

1

My diagnosis

FIGURE 1.1. Glucose levels in healthy people who eat three typical meals a day

FIGURE 1.2A. Plasma glucose levels in type 2 diabetics who eat breakfast

FIGURE 1.2B. Plasma glucose levels in type 2 diabetics who do not eat breakfast

Box 1: Glucometers and type 2 diabetes

PART TWO

2

The glorification of breakfast

3

Breakfast in an age of commercial science

Industrially funded research: an alternative view

PART THREE

4

Myth No. 1: Breakfast cereals are healthy

Breakfast cereals and Caucasians

5

Myth No. 2: Breakfast is good for the brain

Free school breakfasts

6

Myth No. 3: Breakfast is slimming

Satiety and social eating

PART FOUR

7

Yo-yo dieting

Why do dieters return to their previous weight?

8

Chaotic lives

Daniel, the lions’ den and the earliest clinical trial

9

Five breakfast sagas

Cot deaths and neonatal blindness: compliance dangers

PART FIVE

10

The Harvard and Cambridge challenges

Why were Dr Farshchi’s subjects anomalous?

11

The heroic breakfast guerrillas

PART SIX

12

Blood glucose and breakfast: the unhealthy majority

Blood glucose levels after breakfast in type 2 diabetes

Blood glucose levels after breakfast in prediabetes and obesity

13

Blood glucose and breakfast: the healthy minority

The biochemical evidence for breakfast being a dangerous meal in healthy people

The biochemical evidence for breakfast being a safe (!) meal in healthy people

14

Why have the scientists claimed breakfast to be safe?

PART SEVEN

15

The fat saga

Fat versus carbohydrate as the major cardiac killer: some recent studies

More on the official dietary advice

Cuba

Dr David Ludwig

PART EIGHT

16

The carbohydratisation of the English-speaking breakfast

TABLE 16.1. Grams of food consumed at breakfast. US adults

TABLE 16.2. Grams of food consumed at breakfast. US children

17

Nothing about breakfast makes sense except in the light of insulin

Research success, group unhappiness

FIGURE 17.1. 24-hour pattern of insulin secretion

18

Diabesity, the big new disease

TABLE 18.1. BMI (kg/m2, i.e. weight per height squared)

Figure 18.1. Obesity and the consumption of different foods 1960–2000 USA

Controversy over BMI

19

Insulin-resistance, the modern plague

Type 2 diabetes

20

Definitions

TABLE 20.1. A blood glucose level

TABLE 20.2. Two blood glucose levels

TABLE 20.3. Fasting normal and diabetic blood glucose levels

TABLE 20.4. Normal and diabetic blood glucose levels

21

The dawn phenomenon

FIGURE 21.1. 24-hour levels of melatonin and cortisol

Figure 21.2. These are typical results from healthy young people

Some personalities

22

The biochemists have been warning us for nearly a century that breakfast is dangerous

PART NINE

23

My story, episode 2

PART TEN

24

What a modern plague looks like: the metabolic syndrome

FIGURE 24.1. A lipoprotein

Breakfast and the metabolic syndrome: three experiments

25

Can we reverse the metabolic syndrome?

26

The New Fasting Diets

Why is eating at the height of circadian rhythms healthy?

David Zinczenko’s 8-Hour Diet

27

Type 3 diabetes (and other consequences of the metabolic syndrome)

TABLE 27.1. The top ten causes of all deaths globally (annually)

TABLE 27.2. The top ten causes of death among the world’s richest nations (the numbers of deaths per 100,000 population per annum)

Height, alcohol, sirtfoods and longevity

The fascinating paradox of cholesterol and strokes

PART ELEVEN

28

So, what to eat?

What are red, white and dark meats: or why is poultry relatively safe?

29

And if you must eat breakfast?

Glycaemic index and glycaemic load

Envoi

Afterword

Footnotes. 1: My diagnosis

2: The glorification of breakfast

3: Breakfast in an age of commercial science

4: Myth No. 1: Breakfast cereals are healthy

7: Yo-yo dieting

8: Chaotic lives

9: Five breakfast sagas

10: The Harvard and Cambridge challenges

12: Blood glucose and breakfast: the unhealthy majority

14: Why have the scientists claimed breakfast to be safe?

15: The fat saga

17: Nothing about breakfast makes sense except in the light of insulin

18: Diabesity, the big new disease

20: Definitions

22: The biochemists have been warning us for nearly a century that breakfast is dangerous

24: What a modern plague looks like: the metabolic syndrome

25: Can we reverse the metabolic syndrome?

26: The New Fasting Diets

27: Type 3 diabetes (and other consequences of the metabolic syndrome)

Part Eleven

28: So, what to eat?

29: And if you must eat breakfast?

References. Prologue

1: My diagnosis

2: The glorification of breakfast

3: Breakfast in an age of commercial science

4: Myth No. 1: Breakfast cereals are healthy

5: Myth No. 2: Breakfast is good for the brain

6: Myth No. 3: Breakfast is slimming

7: Yo-yo dieting

8: Chaotic lives

9: Five breakfast sagas

10: The Harvard and Cambridge challenges

11: The heroic breakfast guerrillas

12: Blood glucose and breakfast: the unhealthy majority

13: Blood glucose and breakfast: the healthy minority

14: Why have the scientists claimed breakfast to be safe?

15: The fat saga

16: The carbohydratisation of the English-speaking breakfast

17: Nothing about breakfast makes sense except in the light of insulin

18: Diabesity, the big new disease

19: Insulin-resistance, the modern plague

20: Definitions

21: The dawn phenomenon

22: The biochemists have been warning us for nearly a century that breakfast is dangerous

23: My story, episode 2

24: What a modern plague looks like: the metabolic syndrome

25: Can we reverse the metabolic syndrome?

26: The new fasting diets

27: Type 3 diabetes (and other consequences of the metabolic syndrome)

28: So, what to eat?

29: And if you must eat breakfast?

Envoi

Afterword

Illustration credits

Index

Acknowledgements

About the Author

About the Publisher

Отрывок из книги

To my wife, Sally

Title Page

.....

16. The carbohydratisation of the English-speaking breakfast

17. Nothing about breakfast makes sense except in the light of insulin

.....

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