Some may argue that breakfast is the most important meal of the day. Whether there is truth behind that statement or not, nearly 25% of Americans skip this meal. For some, it may be due to lack of appetite, while others may be rushing out the door with food as the last thing on their minds. For the people who do choose to eat breakfast, what they are consuming can set the tone for the rest of their day.

In a Splash! Milk Science Update article, Lauren Milligen Newmark explained that incorporating a serving of dairy in your morning routine may have added health and cognitive benefits. Milligen Newmark highlighted two Dutch studies that highlight dairy’s role in improving satiety, regulating blood glucose levels, and boosting cognitive concentration.

We use our brains every day. Providing our brains with the energy to work properly, however, is up to what we eat throughout the day. After a night of rest, the brain’s glucose levels are minimal, requiring us to use meals to replenish them. While we may reach for savory carbohydrate-heavy breakfast foods such as doughnuts, muffins, or toast, this only makes glucose levels spike, then crash, throughout the day. “Dairy foods, such as milk and yogurt, do contain carbohydrates, but they have a low glycemic index because their carbohydrates are digested alongside milk proteins,” she said.

Whey proteins are home to amino acids that have an insulin-stimulating effect and keep blood sugar levels stable after a meal. These proteins also limit glucose spikes compared foods like doughnuts and muffins, milk also contains casein proteins that help maintain steady blood glucose levels and slow down the digestion process. “In addition to promoting satiety, which can also impact concentration, slow casein digestion stimulates the production of gastric hormones that also can slow down the digestion (and therefore the transfer into the bloodstream) of milk sugars,” Milligen Newmark noted.

To evaluate this, a study was conducted among 20 healthy Dutch men and women ages 20 to 40 years old. Each subject consumed three different test meals in a random order and were fed a control meal the night prior. To not stray far from their normal morning breakfast, meals were similar to what they would normally eat, only with added dairy products. Meal one was dairy free, while meal two contained semi-skimmed milk, and meal three included semi-skimmed milk, along with Gouda cheese.

Blood samples were taken several times over a five-hour time period after consumption. Replacing carbohydrates with one serving of dairy protein added to the availability of amino acids while also reducing the blood glucose response. Including two servings of dairy showcased the same results while boosting satiety and the plasma concentration of glucagon-like peptide 1, a hormone that promotes insult secretion.

Finding yourself feeling hungry midmorning is not ideal. Think twice before choosing to skip breakfast. To promote productivity and concentration, consider adding a serving of dairy into your morning routine. This may be your key to unlocking better work productivity!