health
March 18, 2026
Instead of Energy
Breakfast provides energy to start the day and gives the body enough "fuel" until the next meal. Therefore, the choice of food we eat in the morning is very important. Nutritionists point out that there are foods that are desirable to include in breakfast, but also those that should be avoided.
TL;DR
- A balanced breakfast should contain protein (25-35g), fiber (8-10g), and healthy fats.
- Protein sources include eggs and Greek yogurt, which slow digestion and reduce hunger.
- Fiber from berries, nuts, avocado, and whole grains aids in glucose absorption and satiety.
- Healthy fats from nuts, avocado, and olive oil also promote fullness.
- Avoid sugary foods like donuts and sweetened cereals, which cause blood sugar spikes and crashes.
- High sugar intake for breakfast is linked to insulin resistance, weight gain, and increased risk of type 2 diabetes.
- Other foods to avoid include fried or greasy foods, ultra-processed foods, refined carbohydrates, and processed meats.
- Strong coffee on an empty stomach can cause nervousness and indigestion.
- Sugary drinks are associated with diabetes, hypertension, and metabolic syndrome.
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