Why you should choose savoury over a sweet breakfast

We've all heard the mantra that breakfast is "the most important meal of the day," but let's break down why that is. Breakfast kickstarts our metabolism, stabilizes blood sugar levels, and provides the energy needed to tackle the day ahead after a night of fasting. Essentially, it sets the tone for our physical and emotional well-being throughout the day.

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Why you should choose a savoury breakfast

Considering the profound impact breakfast has on our body and mind, it's crucial to choose foods wisely. It's not just about opting for what's conventionally labelled as "healthy" like fruit and tofu over sugary treats like muffins and pancakes. Equally important is how breakfast affects our blood sugar levels. The goal is to stabilize blood sugar immediately and sustain it.

Nutritionists advise that the optimal approach is to consume a breakfast rich in protein and fiber, favoring savory options over sweet ones. This combination not only satisfies hunger but also helps maintain steady blood sugar levels, preventing the spikes and crashes associated with high-sugar meals. By starting your day with a savory breakfast, you're laying a solid foundation for sustained energy, mental clarity, and overall vitality.

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Sweet breakfast is not good for your brain health

“The cells in our brains are called neurons, and they feel the effects of glucose spikes just like the rest of the body,” explains author and biochemist Jessie Inchauspé, who is best known as @glucosegoddess on Instagram.

Inflammation, glycation, and insulin resistance affect neurons, potentially causing brain fog—a decline in cognitive abilities like memory, concentration, language, or reasoning—and raising the risk of diseases like Alzheimer’s. To safeguard our brains, maintaining a healthy diet is crucial, she advises.

What you should eat as breakfast

To manage the glucose spikes highlighted by Inchauspé, it's crucial to begin each day with a savory breakfast rich in protein and healthy fats—and notably devoid of anything sweet. "If you experience sugar cravings, chronic fatigue, brain fog, sleep disturbances, or skin issues, stabilizing your glucose levels can make a significant difference," Inchauspé explains. Given that a large portion of the population suffers from unstable glucose levels (with some studies suggesting up to 80% of individuals), opting for a savory breakfast can be beneficial, she suggests.?

The perfect savory breakfast, according to Inchauspé, should ideally include a two-egg omelet filled with feta cheese and tomatoes. This combination forms a complete and balanced meal that effectively prevents glucose spikes, subsequent crashes, and cravings. Inchauspé further notes that such a meal will also provide lasting satisfaction and sustained energy throughout the morning.

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But?you don’t have to stick to this exact combination every day for breakfast. Any savory meal featuring eggs or other lean proteins like unsweetened yogurt, tofu, or nut butter, paired with fiber and healthy fats, will work well. For instance, try whole wheat sourdough toast with tahini and veggies, a savory oatmeal bowl topped with steamed spinach, eggs, mushrooms, and avocado, or a serving of cottage cheese with cherry tomatoes, cucumbers, salt, and pepper. These options provide a satisfying and nutritious start to your day while helping to stabilize glucose levels and sustain energy.

Read More:?A Nutritionist's Take On A Complete Breakfast And What It Contains

Sweet foods are not the villain, the timing is

The key takeaway is to manage your blood sugar levels by understanding how and when to consume different foods.If you don't have the time to delve into extensive research, don't worry. Follow Inchauspé's straightforward advice: "Start your day with savory foods," she recommends. And if you're keen on having fruit in the morning, that's perfectly fine too, according to her: "Simply enjoy it in its whole form after your savory breakfast, rather than at the beginning," she suggests.

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