“It’s better if you don’t have breakfast”

Many people start the day with breakfast based on… toast, coffeeand sometimes more indulgent foods such as baked goods or cereals. However, some nutritionists suggest that certain types of breakfast may be healthier. harmful it is beneficial to such an extent that in some cases it is preferable to skip this meal rather than eat it. wrong.

Risk of eating toast for breakfast every day

One of the most popular breakfasts is toast. with butter, olive oil or jam. Although at first glance this breakfast seems healthy and simple, experts warn that may not be as useful as you think. Nutritionist Estibalis Garciaexplained through his social media account that this type of breakfast They lack the nutrients they need to maintain energy throughout the morning..

toast Pexels

The main problem with toast is that it mostly consists of simple carbohydrates (white bread, for example) digest quicklyproviding a peak of energy that fades away after a short time. Besides, lack of protein and healthy fats This type of breakfast causes the body, instead of maintaining a surge of energy, to quickly lose it, which leads to feeling hungry and tired after a few hours. According to Garcia, eating only toast with butter or butter for breakfast is not recommended, and in some cases It is advisable not to have breakfast rather than doing it this way as it does not serve the function of providing sustainable energy.

Foods Nutritionists Recommend and Those They Don’t Recommend

When it comes to planning a healthy breakfast, food choices are important. Nutritionists agree that an 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 squirrelsHow eggs, lean meat (such as Iberian ham or turkey), as well as sources of healthy fats such as avocado, nuts and extra virgin olive oil.

On the other hand, many foods that are commonly eaten for breakfast are not recommended. cookies, refined cereals, baked goods and other foods high in added sugar may provide false feeling of fullnesssince they quickly turn into glucose in the blood, which creates an energy surge that fades after a short time, leaving the body. hungry again and lacking energy. Likewise, fruit juicewhich often appears to be a healthy option, has also been criticized by nutritionists. Although juices are rich in vitamins, they are low in fiber and high in fructose, which causes the sugars to be absorbed quickly, which is not conducive to maintaining consistent energy.

Breakfast with strawberries, blueberries and oats Pexels

The ideal breakfast: balance and constant energy

To make breakfast a truly effective meal, experts recommend choosing foods that provide consistent energy throughout the morning. An ideal breakfast should include a source of protein, healthy fats and complex carbohydrates. A perfect example, according to nutritionist Estibalis García, would be a couple of toasts to whole grain bread with avocado and eggs. This combination provides all three essential macronutrients: carbohydrates from whole grain bread provide slow-release energy, while healthy fats from avocado and protein from eggs help support satiety and good metabolic functioning for several hours.

Whole wheat toast with avocado, boiled egg and sunflower seeds on top Pexels

Another recommended option is to combine toast with Iberian ham or turkeyadding extra virgin olive oil. This type of breakfast is much more filling than regular toast with butter or jam, as the protein and good fat content creates a balance that helps avoid those dreaded morning energy slumps.

In addition, it is recommended to supplement breakfast with something whole vegetable or fruitrich fiberwhich allows the body to absorb nutrients more efficiently and helps maintain digestion in optimal conditions. Fiber, found in whole fruits (not juices), plays a key role in allowing sugars from fruits to be released into the bloodstream more slowly, avoiding sudden spikes in glucose levels.