Main to remember
A balanced breakfast combining proteins, fibers and healthy fats helps stabilize blood sugar, which supports energy, concentration and mood sustained throughout the day.
Eating certain foods such as smoothies, pancakes and instant oats can cause energy accidents due to their high sugar and low protein and fiber content.
Avoid processed foods and search for healthier and nutrient alternatives that contain whole grains, healthy fats and lean proteins for durable energy all day.
While the mornings can be hectic, which you eat (or do not eat) plays a huge role in your energy levels throughout the day. A balanced breakfast with a mixture of protein, fibers and healthy fats helps stabilize your blood sugar, which means fewer accidents, better concentration and a mood that does not dive with your energy. In front, we break down the morning food that could play with your energy and what to try to make you move forward all day.
Meet our expert
Amy DavisRDN, nutrition consultant at Live Conscious
Kaytee HadleyMS, RDN, IFMCP, dietitian of functional and founder of Holistic Health and Wellness
Jordan hillMCD, RD, CSSD, specialist in dietitian and certified in sports diet
Related: 13 ways to stimulate energy without sugar or coffee
What makes a balanced breakfast?
While proteins help you keep full and feed your brain by slowing digestion, which prevents these blood sugar and accidents, fiber slows down the absorption of sugar in your blood circulation, and healthy fats offer regular release of energy while preventing blood sugar from taking a nose. When combined in a balanced breakfast, this trio works together to keep your energy, your concentration and your mood stable from morning to evening.
“Atem to eat in one to two hours depending on the awakening to support metabolism and energy levels throughout the day,” explains Jordan Hill, MCD, RD, CSSD, a dietitian specialist and certified in sports diet. “If you are someone who is not hungry to wake up, start with something small and accumulate at a full breakfast. Backing meals in general can cause low energy and overeating or desires later during the day.”
Smoothies
“While smoothies are, in theory, a nutritious way to start the day, if you forget the key nutrients, you may feel tired and hungry a few hours later,” explains Kaytee Hadley, MS, RDN, IFMCP, dietitian of functional and founding medicine of holistic health and well-being. “I recommend including fruits, vegetables, nuts or seeds, and a concentrated source of protein from a powder, a tofu or a milk.”
If you are someone who loves a fruit smoothie, she suggests enjoying it after a balanced meal rather than counting on it as an autonomous breakfast.
Flavored yogurt
Although a practical take-out breakfast option, many flavored yogurts are slyly filled with added sugar. In fact, Amy Davis, RDN, nutrition consultant at Live Conscious, notes that certain varieties may contain up to 18 grams in a single portion. “This wave of sugar in the morning without too much protein will not keep individuals full long, and will probably lead to a drop in energy in the middle of the morning, as well as more absorbent and sweet desires of carbohydrates.” Instead, try Greek natural yogurt with bays, chia seeds and a net of nut butter. “This fragrance of Greek yogurt is a perfectly balanced breakfast of Greek yogurt proteins, as well as intestinal health, bays for antioxidants and fibers, chia seeds for more fibers and nut butter for healthy fats.”
Related: What is the healthiest yogurt? RDS share their best choices
Coffee creator
You may want to rethink this generous touch of cremates in your morning coffee, especially if it is the first thing that strikes you. “Drinking concentrated quantities of empty stomach sugar, or without enough fiber or protein to balance it, can cause a sugar accident and zap your energy shortly after,” explains Hadley. And it’s not just sugar that can spoil your energy over time. “Although saturated fats have no immediate effect on blood sugar or energy, too can lead to the development of insulin resistance and make it more difficult for your body to manage it in the future,” she said. The good news is that you don’t have to abandon your coffee routine. Simply look for slut in sugar and saturated fats.
Crepes
Crêpes can be a basic food, but the typical battery is made of white refined flour and soaked in sweet syrup, accumulating about 40 grams of sugar added with barely a fiber or a protein. “The large quantity of sugar will trigger a rapid increase in blood sugar, followed by the release of insulin, which will lead to a relatively quickly drop in blood sugar,” said Davis. This mid -morning crisis can let you feel slow, irritable and reach another snack shortly after. Instead, make the meal more balanced by enjoying a pancake alongside a few eggs and tomatoes in slices, or make a homemade version with more intelligent ingredients such as rolled oats, eggs, collagen, banana puree and a touch of vanilla extract for more fibers, B vitamins and proteins.
Instant oatmeal
Oat flour alone can be below the key nutrients needed to keep you full and energized. A typical instant oat package consists of about 33 grams of carbohydrates and 12 grams of sugar added, but offers only 4 grams of protein and 3 grams of fiber. “This breakfast will probably be quickly absorbed and digested, and will lead to the short -term energy, but will let you be hungry an hour or two later,” explains Davis. To level your bowl, try to add functional boosters such as a ball of protein powder, fresh berries, chia seeds and a drizzle of walnut butter. These simple additions behave in proteins, antioxidants, vitamin C, healthy fibers and fats to help you stay full and feed for hours.
White bread
Made from refined flour and stripped of key vitamins, minerals and fibers that support better control of blood sugar, white bread decomposes quickly into sugar once it strikes your blood circulation. And without any protein, fiber or fat to balance it, you will reach another quick solution in no time.
“Ideally, most foods based on consumed cereals should be whole grains,” explains Davis. For a more energizing alternative, she suggests exchanging in a slice of germinated whole grain bread and garnishing it with nut butter and bays or avocado and eggs. This simple switch loads your breakfast with proteins, fats and fibers, helping to slow digestion and gives you a more sustained and constant boost.
Sweet breakfast cereals
“Sweet breakfast cereals tend to be low in protein and fiber, two nutrients known to increase satiety and alleviate blood sugar peaks,” said Hill. “Without protein or adequate fibers in the meal, sweet breakfast cereals can provide an energy explosion, but cause an energy accident later.” Although they can be tempted, Hill suggests treating sugary breakfast cereals like a treat rather than a meal option.
Related: the 7 healthiest cereals you can find in the supermarket, according to the registered dietitians
Pastries
Generally filled with refined flours, sugar and oils or butter rich in saturated fats, pastries such as croissants, donuts and muffins can leave you lying down shortly after eating them. “Sugar and saturated fat can cause inflammation of the body, which makes the stimulated and tired,” says Hill. And if they are a regular part of your morning routine, saturated fats can start having an impact on cholesterol level over time. Instead, try a whole toast with whole grains fitted with nut butter and fruit, a still soft option which, according to Hill, offers natural fibers and sugars.
Processed meat
The transformed meats such as bacon and sausage are often loaded with sodium and saturated fat, which can cause inflammation. “The largest content of fat can delay our digestion and our absorption of the meal, which makes us feel slow and with low energy,” explains Hill. “Sodium in particular, if it is consumed in high quantities, can have a negative impact on blood pressure over time or keep water and feel inflated.” That said, the occasional crisp edge of Bacon is not out of the table, especially if it is part of an otherwise balanced diet. Remember to chat in turkey bacon or vegetarian sausages instead. “Although they can still be rich in sodium, they are probably lower in global fats and saturated fats,” adds Hill.
Read the original article on Real Simple
