Sweet or savory breakfast: which is better for our health?
Starting the day with energy is crucial to cope with daily tasks and activities. Adequate calorie intake in the morning is essential, but which is better, sweet or savory breakfasts?
There is no doubt that sweet breakfast option is very delicious, but, as we will see, it is not the most convenient for our health nor the best option if we want to maintain sustained energy throughout the day.
Sweet breakfasts provide us with a quick glucose spike, which gives us instant but short-lived energy. They satiate us immediately, but we will soon notice that, on the one hand, our appetite increases voraciously and, on the other hand, we feel fatigued and lacking in energy within a few hours. This is because sweet foods cause a blood glucose spike. But is it bad to have a glucose spike and how can we avoid it?
Glycemic peaks
The sudden increase in blood glucose levels (the famous glycemic peaks) contributes to increased fat storage, which in the long term can lead to obesity. In addition, repeatedly experiencing these glycemic peaks favors the development of insulin resistance, which could trigger diabetes.
How to minimize these insulin spikes?
Opt to start the day with savory breakfasts. Savory breakfasts usually include unsaturated fats (seeds, avocado, nuts, etc.) and proteins (eggs, salmon, cooked ham, etc.), which allow for a gradual and prolonged release of energy. The result is that they keep us satiated for longer and help stabilize blood sugar levels. Therefore, whenever possible, opt for a salty breakfast and, instead of consuming foods rich in refined sugars, choose a piece of fruit.
Healthy savory breakfast options
For a breakfast to be considered healthy, it should provide about 25% of the total daily calories. A good example of a healthy breakfast could be a bowl of yogurt with oats, nuts and some fruit, or an omelette with feta and tomatoes. This is just one example; here are some other ideas for enjoying a savory breakfast.
