Starting the day off right, as they say, is important because it sets the tone for how we approach the rest of the day. And like all great truths or statements, there are always exceptions. Everyone’s metabolism is different, and that needs to be taken into account. In this sense, protein is a key element. The main sources can be eggs, plain yogurt, fresh cheese, or turkey. We’ve probably all heard many times that breakfast is the most important meal of the day, and it’s true because it’s when we break our fast, something essential for our bodies.
Experts have refuted the idea that breakfast is the most important factor
As we mentioned, this isn’t something that will work for everyone, but it does offer general advice from experts. Eating at the start of the day boosts key bodily and mental functions, reducing the risk of chronic diseases and improving quality of life. Experts have refuted the idea that breakfast is the most important factor, although how we prepare our meal at this time of day, as well as the foods and nutrients we include, is indeed important. According to current scientific evidence, a balanced breakfast provides energy, essential nutrients, and contributes to regulating metabolism and controlling weight. So, paying some attention to this is certainly worthwhile.
And while the foods themselves aren’t as important, their nutritional value and the proportions in which we should incorporate them are. Furthermore, nutritionists and scientists are increasingly aware that a large segment of the population avoids animal products, so there are alternatives for this group as well. It’s important to include fiber through complex carbohydrates. These slow digestion and help stabilize blood sugar levels through foods like whole-grain oats, whole-wheat sourdough bread, and whole fruits.
Important, according to experts: healthy fats, which contribute to satiety and better metabolic health
Information about the importance of breakfast is readily available to anyone with internet access. Breakfast “plays a fundamental role in ‘waking up the brain’ and providing the initial energy needed after the overnight fast,” according to the Spanish Nutrition Foundation. We can’t forget, for example, healthy fats, which contribute to satiety and better metabolic health. Foods like avocado, nuts, chia seeds, and flax seeds are ideal to incorporate into our diet. These are just a few examples of foods we can include in our breakfast.
An example of a breakfast could be one that combines different options from the food sources mentioned above. For example, you could mix whole-milk yogurt with a handful of nuts or oats, along with some fruit, such as blueberries. The scientific community recommends that this meal provide between 20 and 25% of daily calories, which is equivalent to about 400-500 calories in a standard 2000-calorie diet.
Cereals are generally foods that don’t provide the necessary nutrients to satisfy the body
Choosing a good breakfast can be key, or rather, it’s incredibly important. Many people consider a bowl of cereal a complete breakfast; in fact, for decades advertising has led us to believe that children should always eat a bowl of cereal. But the reality is that scientists strongly advise against it. Cereals are generally foods that don’t provide the necessary nutrients to satisfy the body. They’re basically sugar dissolved in milk, containing no fiber, healthy fats, and they don’t usually provide the satiety the body needs.
Finally, from a metabolic perspective, a balanced breakfast helps stabilize blood sugar levels throughout the morning. Skipping it or consuming foods high in refined sugars can cause sudden spikes and drops in blood sugar, leading to fatigue and cravings. In short, although it might sound a bit fancy, having toast with avocado and some fruit is a great breakfast option.