Breakfast is traditionally considered the most important meal of the daybut this statement has been questioned on several occasions by nutrition experts. While it is key to provide energy to the body after hours of overnight fasting, the quality of the food consumed in this first meal of the day is decisive.
Many people start the day with a breakfast based on toast, coffeeand sometimes, more indulgent products such as pastries or cereals. However, some nutritionists suggest that certain types of breakfasts may be more harmful that beneficial, to the point that in some cases, it is preferable to skip this meal rather than consume it incorrectly.
The risk of having toast for breakfast every day
One of the most popular breakfasts is toast with butter, olive oil or jam. Although at first glance this type of breakfast seems healthy and simple, experts warn that may not be as beneficial as you think. The nutritionist Estíbaliz Garcíathrough his social media account, has explained that this type of breakfast They lack the nutrients necessary to maintain energy throughout the morning.
The main problem with toast is that, being mainly composed of simple carbohydrates (white bread, for example), are digested quicklyproviding a peak of energy that decays after a short time. Furthermore, the lack of protein and healthy fats This type of breakfast causes the body, instead of sustaining that energy boost, to quickly lose it, which results in feeling hungry and tired after a few hours. According to García, eating only toast with butter or oil for breakfast is not recommended, and in some cases, it is preferable not to have breakfast rather than doing it this way, since it does not fulfill the function of providing sustained energy.
Foods that nutritionists recommend and those that they do not
When it comes to planning a healthy breakfast, food selection is essential. Nutritionists agree that the ideal breakfast should include a balanced combination of macronutrients: complex carbohydrates, quality proteins and healthy fats. Among the most recommended foods are those rich in proteinslike the eggs, lean meats (for example, Iberian ham or turkey), and sources of healthy fats such as avocado, nuts and extra virgin olive oil.
On the other hand, many of the foods that are commonly consumed for breakfast are not recommended. The cookies, refined cereals, pastries and other products high in added sugars can provide a false feeling of satietysince they are quickly converted into glucose in the blood, which generates an energy spike that fades after a short time, leaving the body hungry again and lacking energy. Likewise, the fruit juicewhich often seems like a healthy option, has also come under fire from nutritionists. Although rich in vitamins, juices are low in fiber and high in fructose, which causes rapid absorption of sugars that does not contribute to maintaining constant energy.
The ideal breakfast: balance and sustained energy
For breakfast to be a truly effective meal, experts recommend opting for foods that provide sustained energy throughout the morning. The ideal breakfast should include a source of protein, healthy fats and complex carbohydrates. A perfect example, according to nutritionist Estíbaliz García, could be a couple of toasts of whole wheat bread with avocado and eggs. This combination delivers all three essential macronutrients: carbohydrates from whole wheat bread provide a slow release of energy, while healthy fats from avocado and protein from eggs help maintain satiety and good metabolic functioning for several hours.
Another recommended option is to combine the toasts with Iberian ham or turkeyadding extra virgin olive oil. This type of breakfast is much more complete than typical toast with butter or jam, since the protein and good fat content generates a balance that helps avoid the dreaded mid-morning energy slumps.
In addition, it is suggested to complement breakfast with some whole vegetable or fruitrich in fiberwhich allows the body to absorb nutrients more efficiently and helps maintain digestion in optimal conditions. The fiber present in whole fruits (not in juices) is key so that the sugar in the fruits is released more slowly into the bloodstream, avoiding sudden glucose spikes.