Sweet or savory breakfast? Which one to choose and why

Breakfast: nutritional characteristics

It is the first meal of the day and represents the fuel capable of providing the energy necessary to face everyday life. A complete, balanced and nutritious breakfast should consist of carbohydrates complex (cereals or wholemeal bread, oat flakes), proteins (yogurt, milk, ricotta, vegetable drinks, eggs, salmon, lean cold cuts), grassi (dry or oily fruit such as avocado or coconut) e sugars (fresh or dehydrated fruit, honey, jam).

What to put in the cup? It is important not to make the mistake of accompanying the foods chosen for breakfast with just one coffee. Hydration is in fact fundamental in the first meal of the day and it is therefore advisable to add a cup of green or black teaa hot herbal tea or one juice of citrus fruits (orange, grapefruit and lemon) which also provide vitamin C in significant quantities.

Sweet or savory breakfast which is best

First rule: don't skip breakfast, to avoid encouraging the consumption of snacks, snacks, carbonated and sugary drinks, with the aim of breaking hunger between one meal and another. By skipping breakfast, you make a fundamental mistake that affects your sense of satiety, and the consequent hunger at lunch or dinner, when you are consequently more inclined to exceed in quantity and quality of food.

Morning meals must be balanced and nutritious, but often, due to haste or bad habits, breakfasts end up being rich in simple sugars and fats. It is the classic example of typical breakfasts based exclusively on biscuits and jam, croissant and cappuccino or tea with biscuits.

A breakfast mainly based on sugars generates a sudden increase in blood sugar, a problematic insulin response, therefore a rapid passage of glucose from the blood to the tissues which translates into transient hypoglycemia, a stimulus which, combined with rapid gastric emptying, is collected by the hypothalamic center and contributes to the generation of hunger.

Is it better to start the day with a sweet or savory breakfast? The important thing is that there are proteins. What emerges from numerous scientific studies is that one breakfast with a good protein component, not necessarily salty, satisfies you more and for longer, improves glycemic performance and insulin secretion. The latter, if present in excess, hinders the loss of excess weight.

Whatever breakfast you choose, it is important to brush your teeth before or after having it.

Benefits of a savory breakfast

  • She is very energetic
  • Avoid feeling the classic pangs of hunger mid-morning
  • It is rich in proteins and fibre
  • It has greater satiating power
  • Provides a lower quantity of sugars
  • It is ideal for diabetics or those suffering from gastrointestinal disorders

Mistakes to avoid when having a savory breakfast

The savory breakfast has less sugar, but it is essential not to exceed with the fats contained, for example, in eggs, cheeses or cured meats. To be balanced, the morning meal should be based on these foods, no more than twice a week.

When choosing a savory breakfast it is necessary not to overdo it with proteins in subsequent meals so as not to overload the liver and kidneys too much.

Example of a savory breakfast

A savory, balanced and nutritious breakfast can consist of:

Benefits of a sweet breakfast

The sweet breakfast in the morning is particularly energetic, it stimulates the production of serotonin, which has a calming and anti-stress effect. However, it is not recommended for those with gastrointestinal problems such as gastritis, reflux or dysentery, or those with problems related to the absorption of sugars or insulin resistance.

Example of a sweet breakfast

A sweet breakfast must therefore not only be made up of simple sugars, but also a certain amount of fats, proteins and complex carbohydrates. Thus, a banana and some almonds can be the ideal breakfast for those in a hurry, while those who have a little more time can consume:

And breakfast at the bar? Brioche and cappuccino, however convenient and quick they may be, are not a balanced combination. This breakfast in fact lacks fresh foods and is poor in proteins, mineral salts and vitamins; furthermore, the calorie and fat content is often high due to the brioche fillings.

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Protein breakfast

For some categories of people (for example children, the elderly, athletes and those suffering from pathologies related to intestinal absorption, diabetes, etc.) it is advisable to choose a protein breakfast. Milk and yogurt in the morning, both natural and Greek yogurt, for example, represent an excellent source of protein, riboflavin (vit. B2), calcium and (in yogurt) probiotics; furthermore, as regards the yoghurt, being conveniently distributed in portions of 125 and 150g, it can also be easily consumed outside the home.

Foods rich in proteins are different, but those most suitable for breakfast are:


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