High Carbohydrate vs High Fat and Protein Breakfast (OATMEAL FOR BREAKFAST) | LiveLeanTV
Protein, fat or carbohydrates: what you really need for breakfast
There are many healthy breakfast recipes from sophisticated sandwiches and trendy smoothie bowls to oatmeal in water. For a long time, no less experts argued about what is healthier to eat in the morning. And such attention to the first meal is justified - it is he who gives energy for the whole day. Many nutritionists are now unanimous and changing the culture of breakfast. We will tell you what elements the body needs in the morning.
Carbohydrates or proteins?
Since childhood, we have been told that we need to eat porridge for breakfast, otherwise there will be no strength. Nutritionist Alena Vozhakova explains that this is a big misconception.
When you eat fast carbohydrates in the morning (sweet cereals from white cereals, muesli, baked goods, etc.), your blood sugar quickly rises, and you you really feel cheerful. But with exactly the same speed, there is a reverse reaction, a feeling of even greater fatigue and hunger comes. These insulin spikes lead to weight gain and diabetes.
If breakfast consists of proteins, fats and slow carbohydrates, then the blood sugar level gradually rises within the normal range and slowly drops. You remain efficient for a long time. And the repeated feeling of hunger arises already at lunchtime, which is physiological and correct.
The purpose of breakfast is fullness
In the early 1950s, breakfast became very popular among the working class in England, consisting of scrambled eggs, bacon and beans. It was proteins and fats that gave workers the necessary boost of energy and a long feeling of satiety. This is supported by modern research.
A 2017 scientific article was published in the journal Nutrients that examined the difference between eating eggs and oatmeal for breakfast. The study found that participants who ate eggs every morning felt fuller longer than those who ate oatmeal. Eating protein for breakfast has also been found to reduce the amount of ghrelin in the blood.
And another study has shown that athletes on a low-carb, high-fat diet increase endurance performance.
What products should you look out for?
-First, do not be afraid of fat. They are essential for the normal functioning of the nervous and endocrine systems, affect the quality of the skin, nails and hair and contain fat-soluble vitamins.
Include in your breakfast avocado, cottage cheese 2-9%, olives or olives, fatty fish, nuts and seeds, olive or flaxseed oil.
Second, look for high protein foods. Among them are eggs, various types of meat and seafood. For vegetarians there are plant-based alternatives: tofu, chickpeas, red and black beans, and peas.
If you are used to eating cereals for breakfast, then give preference to buckwheat. This cereal will be much healthier than processed oatmeal, and it contains significantly less carbohydrates. Also try quinoa, wild rice and lentils - among cereals, they are the leaders in protein content.
Fiber is just as important: it helps the body break down and absorb proteins. Add some vegetables and herbs to scrambled eggs or whole-grain toast with avocado or fish.
Simple math: how to calculate protein, fat and carbohydrates?
Here are some tips on how to count calories to stay slim and healthy.
The main thing is to remember that such breakfasts will only be beneficial if you have a balanced diet, so stick to your norm KBZHU.