Breakfast has long been presented as "the most important meal of the day". Undoubtedly, the quality of the first dish consumed influences later food choices. When composing the morning menu it is worth relying on the use of unprocessed and valuable food products. At present, two trends have been created in terms of breakfast. The first recognizes the consumption of the protein-fat meals. The other, however, allows the addition of carbohydrates. The choice should be made depending on our needs. Which meal type is right for you and how are they different?
According to the prevailing norms, it is best to eat breakfast quickly after waking up, at the same time taking care that it gives us "energy" for the whole day. According to supporters of one theory, carbohydrates are meant to provide this. On the other hand, the meal should be solid, to provide us with a full satiety for a few hours, which would provide fat. However, it is worth considering whether such assumptions are actually right, especially in the context of reducing body fat.
It is certain that improperly composed breakfast is a serious obstacle on the way to achieving the dream figure. Therefore, we should pay due attention to ensuring the qualitative and quantitative composition of the first meal.
A protein-fat breakfast team
Breakfast has gained fame due to the physiological analysis. Many processes in the body follow a specific circadian rhythm. After waking up, we observe the highest level of cortisol, which is a hormone secreted under stress, preparing us for reactions like "run away or fight". In addition, it stimulates the release of accumulated glucose stores, leading to an increase in its amount in the bloodstream. So when choosing a simple carbohydrate for the first meal we can cause an additional increase in blood glucose, and thus a large discharge of insulin. This situation will lead to a significant lowering of the blood glucose level, resulting in a faster feeling of hunger, weakness or drowsiness. Protein-fat breakfasts, consisting of eggs, avocados and vegetables, for example, will not lead to a sharp increase in the level of sugar in the blood, providing a feeling of fullness for longer.
The fatter version compared to a meal consisting mainly of carbohydrates will allow you to better control your appetite and reduce hunger pangs later in the day.
Carbohydrate breakfast team
In fact, when we talk about carbohydrate breakfast we mean mixed, i.e. containing mainly carbohydrates, but also protein and fats. Obtaining a meal containing only carbohydrates is practically unfeasible, as most of the products in their composition contain other macronutrients e.g. oatmeal also have protein.
If we eat breakfast rich in carbohydrates then we should make sure that they are based mainly on complex carbohydrates (oatmeal, dark bread, cereal), additionally add seasonal fruit (which is a source of vitamins, minerals, antioxidants), as well as a good source of fat such as nuts. A meal constructed in this way will provide us with more B vitamins, as well as the necessary fiber, which positively affects intestinal peristalsis. It is important to avoid providing too much simple sugars in the form of juices or traditional breakfast cereals and sweets. This will cause a significant increase in glycaemia, a large insulin ejection and then a rapid drop in blood glucose - as a result, we experience a decrease in energy and drowsiness.
So, which breakfast is right for me?
Remember to individualize. People who are physically active, who just after breakfast rush for training will not necessarily feel good after a protein-fat breakfast. On the other hand, the particularly fatter morning menu should be of interest to people with problems with sugar management, for example with diabetes, insulin resistance, and people with longer breaks between meals. The great advantage of a carbohydrate-based breakfast is the speed of preparation - just pour the flakes with water, it does not take as much time as frying an omelette. It will be a better choice for people who in the morning are in rush to work or want to take breakfast with them. The breakfast should be properly composed, without causing a sudden burst of insulin. It should be abundant with carbohydrates with a low and medium glycemic index with the addition of protein and good quality fats. The most important thing is that the breakfast is prepared with high quality products that will provide you with valuable vitamins and minerals.
Contrary to the common opinion circulating in advertisements, unfortunately the well-known chocolate cream does not provide energy for the whole morning. The most important thing is that the breakfast should not be based on flakes, a wheat roll, or a bar bought on the way in the snack shop. However, the question whether breakfast should be based mainly on carbohydrates or only on proteins and fats is an individual matter and I would suggest simply checking after which ones we feel better during the day and which better meet our taste requirements. It is very important to observe your body and its reactions to the changes. There is no universal diet for everyone, and anyone can use a different nutritional strategy.