HomeHealthAre you sure your breakfast is healthy? We have the keys to achieving the long-awaited ideal breakfast
Are you sure your breakfast is healthy? We have the keys to achieving the long-awaited ideal breakfast
May 20, 2020
It is true that breakfast is always a matter of controversy, what is the healthiest? What should I take to lose weight? Am I having a balanced breakfast? Many are the questions around the first meal of the day. From the nutritional point of view, the habits that are rooted in the day to day of most of us are far from what would be a perfect breakfast. We give you the best tips to finally achieve the ideal breakfast.
It is true that The most common at breakfast, and that we can see in any cafeteria, is the bars with tomato, the orange juice, the coffee with milk, the churros, the toasts with jam … and whole grains if we are following a weight loss diet. Yuka's nutritionist, Anthony Berthou, gives us the best clues to forget about this stereotype forever and to start having breakfast, as is "mandao"!
Add a protein source
Eating salty breakfast may be a very drastic change for many people but everything is getting used to and much more if this change is for health. As Berthou explains, "consume a source of protein in the morning helps promote the production of dopamine: the neurotransmitter that will stimulate our awakening and motivation for the day ”, so this little gesture, as you will see, can make a big difference compared to a conventional carbohydrate-based breakfast.
Consuming protein, whether animal or vegetable, will help you feel more satiated throughout the morning, thus avoiding unnecessary pecking that makes you increase in size quickly. Further, proteins help regulate the glycemic index of carbohydrates by preventing insulin spikes.
Eggs would be an ideal choice for breakfast. Contrary to what is often heard, the relationship of eggs to cholesterol is very limited: most of our cholesterol is blood cholesterol, made by the body from our diet, and not dietary cholesterol. Thus, the consumption of 1 or 2 eggs a day is not responsible for a significant increase in blood cholesterol levels and does not entail an increase in cardiovascular risks. However, it is necessary to make a nuance in the case of people with diabetes, who are recommended to consume 3 to 4 eggs per week ”explains Anthony Berthou. You can also choose to include animal protein in breakfast such as yogurt, cheese or Serrano ham, or vegetable protein such as vegetable yogurt, nuts or seeds.
Good fats are your friends
The fats they are essential in the diet but you have to be careful with the type of fat you choose to consume. Essential fatty acids such as omega 3 or omega 6 are very important to keep the body healthy, so do not hesitate to include foods with these types of elements in your breakfast.
You can add nuts to your breakfast that you can even spread (such as walnuts, almonds, peanut butter …), seeds (chia or flax for example), avocado or blue fish such as salmon.
Fruit? Better whole
We have already told you several times that it is much healthier to consume the whole fruit than in juice. Why? Well, because in the juice you increase the number of pieces that you are going to eat but without its pulp, that is, you will leave the fiber on the way and also you will cause a higher blood sugar spike by taking the juice.
On the other hand, “eating a fruit allows you to chew and encourages satiety, unlike a fruit juice. Fruit juice also contains fewer vitamins than fruit.Says nutrition expert Berthou. You know, go to the blender or smoothies and do not waste the fiber of the fruits.
What about carbohydrates?
It is not necessary to demonize the poor carbohydrates, all you have to do is know how to choose them to include them in your breakfast in a healthy way. Ideally, choose foods that have a low glycemic index so as not to quickly raise blood sugar levels You already know that they have as a consequence the storage of fat in the body. Opt for oat flakes, buckwheat, a homemade muesli or a slice of rye bread or wholemeal flour, so your breakfast will not enter the risk zone and you can continue enjoying your cereals or toasts without problem.
Bet on green tea
Anthony Berthou's last tip to make the ideal breakfast is to choose green tea for breakfast. "It is very rich in antioxidants, which are beneficial compounds in the prevention of numerous diseases such as cancer and degenerative diseases. Ideally, infuse it at 85 ° C for a few minutes to promote the extraction of antioxidants. Furthermore, the tea contains caffeine and thus exerts a beneficial effect on the brain, improving attention or even memory, ”he says.
Although coffee is considered an interesting option to include in breakfast, thanks to its antioxidant content, it is recommended to consume in moderation and of course without sugar And if it is black coffee or with a splash of vegetable milk, better than better.
An ideal breakfast would therefore be a two-egg omelette accompanied by avocado and sesame seeds and a handful of red berries and green tea, for example. Or a toast of rye bread with scrambled eggs with mushrooms, a plain Greek yogurt with a little cinnamon, agave and apple syrup with a black coffee. The combinations are many, you just have to find the ones that most appeal to you so that your breakfasts are nutritious, tasty and not at all boring.