What you should actually eat for breakfast

It is breakfast in fact The most important meal of the day? And if the answer is yes, millions of people are wondering what to eat for breakfast at that time. Many of us grew up starting the day with cereal, toast, bagels or bacon bits, but experts are now warning against consuming these sugary, unrefined foods. We looked at what we should have instead.

Is breakfast the most important meal of the day?

This is a question that actually has no definitive answer. While studies have shown that people who eat breakfast are generally healthier, and people who skip it often have poorer diets and are more likely to develop chronic diseases such as type 2 diabetes and cardiovascular disease, Some of these results can be explained by the fact that people who eat breakfast tend to make healthier choices at other meals.

With restrictive eating practices, such as intermittent fasting, now increasingly popular, where does this leave us when it comes to breakfast? Nutritionist and functional health expert Rosemary Ferguson says it comes down to personal physiology and lifestyle. For some, starting the day with an early meal helps with their morning activities and stabilizes blood sugar levels. Others may find they do better without it: it’s not a one-size-fits-all situation. Listening to your body is key.

What should we eat for breakfast?

If you like to eat breakfast, it’s important to make sure you’re eating the right variety, as the wrong foods can set you up for an unhealthy day ahead. A balanced and healthy breakfast should include a combination of fiber, good fats and protein, says Ferguson. These nutrients work together to reduce the absorption of sugar into the bloodstream, which helps maintain feelings of satiety and provides a steady release of energy.

Avoid carb-heavy options like cereal and toast, as they cause rapid spikes in glucose and insulin levels, leading to energy spikes and dips throughout the day,” Ferguson continues. And remember that most Boxes of cereal that claim to be packed with nutrients actually have an ingredient list that tells a different story: always read the label.

A good breakfast might include a vegetable omelette, raw yogurt (natural and sugar-free) or kefir (both of which are good for your gut) along with nuts, seeds, and berries, or classic foods like avocado, eggs, and/or Smoked salmon. It may not seem natural first thing in the morning, but increase your vegetables and replace regular bread with whole grain varieties such as German rye or sourdough. Eat this way and you’ll avoid the constant swings in your blood sugar levels, and the inevitable lows in mood and energy and hunger that follow.

Should I skip breakfast?

Where does time-limited eating fit into all of this? If you’re someone who’s been learning about the health benefits that shortening your daily eating window can have for your health, and you’ve already written off eating breakfast as a way to do it, think again.