Everybody has their go-to for breakfast in the morning. Some people enjoy sweets in the morning, while others choose savory. Some people love oatmeal, while others enjoy eggs. Well, a new study has uncovered a breakfast shift that could help all of us make our breakfasts a little healthier—and it all comes down to the fat we choose.
Mixing Up with Breakfast Fats
A recent study discovered that women who ate a breakfast high in monounsaturated fatty acids (MUFAs) from olive oil had a significant decrease in inflammation markers when compared to those who ate breakfasts high in polyunsaturated fatty acids (PUFAs) from margarine and saturated fatty acids (SFAs) from butter (1).
To conclude the study, researchers grouped 60 women in a controlled environment, changed the fat they had for breakfast, but otherwise maintained the same diet and lifestyle. They could then state with greater assurance that inflammatory levels were being influenced by fat.
Though PUFAs appeared to lower levels of epidermal growth factor (EGF), which may benefit heart function, MUFAs showed the greatest impact on inflammation (2). There were no observed changes in inflammation or EGF when butter containing SFAs was consumed at breakfast.
While butter and other saturated fats (SFAs) may not promote a healthy inflammatory response as much as other fats, this is not to argue that they are inherently undesirable.
These results imply that eating a different kind of fat at breakfast could be a good way to control inflammation. The findings collected support the idea that a high-MUFA fat would be the best option for morning fat. This is mainly because of the observed reduction in the synthesis of pro-inflammatory components.
However, as the researchers point out, a high-PUFA breakfast might also be worthwhile given that the decline in EGF values helps to lessen the severity of cardiovascular illnesses.
Related Post: This Is the Ideal Time Between Meals to Optimize Digestion
Add Some of This to your Breakfast
Here’s some motivation right now! Explore the list of delicious foods rich in MUFAs and PUFAs below (3).
![Nourishing Foods to Add to your breakfast](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/06/Nourishing-Foods-to-Add-to-your-Breakfast.png?resize=1024%2C683&quality=80&ssl=1)
To Wrap Things Up
Integrating healthy fats into your morning habit can significantly reduce inflammation and improve overall health. This study emphasizes the advantages of monounsaturated fats (MUFAs), found in foods such as olive oil, avocados, and almonds, over polyunsaturated fats (PUFAs) and saturated fats (SFAs).
You may start your day off on a healthier note by making small modifications like eating avocado toast or adding nuts to your cereal. So, the next time you make breakfast, think about these facts and choose fats that fuel your body and support long-term health. It’s a small change with potentially significant implications for your inflammatory response and heart health.
![Make this Edit for Breakfast to Fight Inflammation](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/06/Make-this-Edit-for-Breakfast-to-Fight-Inflammation-pin.png?resize=683%2C1024&quality=80&ssl=1)
Sources |
- Nutrients | Free Full-Text | Modification of Breakfast Fat Composition Can Modulate Cytokine and Other Inflammatory Mediators in Women: A Randomized Crossover Trial (mdpi.com)
- The epidermal growth factor receptor and its ligands in cardiovascular disease – PubMed (nih.gov)
- Types of Fat – The Nutrition Source (harvard.edu)
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