What if your morning depended on what you put on your plate? According to Dr Émilie Steinbach (aka @TheBrainGutScientist on Instagram), doctor in integrative biology, neuroscientist and author of
Your Optimized Healtha breakfast rich in protein, fiber and good fats is the key to boosting your energy, improving your concentration and regulating your appetite throughout the day.
Why choose a breakfast rich in protein?
We have long believed that a good breakfast should be sweet. However, foods with a high glycemic index (pastries, industrial cereals, fruit juices) cause spikes and drops in blood sugar levels which promote fatigue and cravings.
Favoring foods rich in protein not only optimizes cognitive functions but also better controls hunger and avoids cravings (and fat) at the end of the day.
The 3 benefits of a protein breakfast
1. Boost intellectual performance
Protein promotes the production of dopamine and norepinephrine, key neurotransmitters for concentration, motivation and mood. A real boost to start the day off on the right foot!
2. Better satiety and appetite control
Unlike sugary breakfasts, a protein intake limits the production of ghrelin (hunger hormone) and stimulates the production of the PYY peptide, responsible for satiety. Result ? Fewer cravings and better management of your diet.
3. Reduced cravings at the end of the day
A breakfast rich in fast sugars causes sudden variations in blood sugar levels, promoting a strong craving for sugar at the end of the day. By focusing on proteins, fibers and good fats, you avoid these variations and maintain stable energy.
What to put on your plate?
Here are some breakfast ideas recommended by Dr. Steinbach:
- Egg and avocado toast : Whole grain bread, cottage cheese, avocado, soft-boiled eggs, sesame and chili flakes;
- Bowl of homemade yogurt and granola : Plain yogurt, homemade granola with seeds and nuts, handful of red fruits;
- Buckwheat pancake with eggs and vegetables : Buckwheat, eggs, mushrooms, spinach, unprocessed white ham;
- Nut and cocoa toast : Sourdough wholemeal flour bread, cold-crushed nut butter with no added sugar, a few slices of apple/pear, raw cocoa nibs or +80% chocolate.
What to avoid
- Foods with a high glycemic index: Fruit juice, sandwich bread, jam, pastries, industrial cereals;
- Products rich in added sugars: Industrial spreads, sweet chocolate drinks.
Changing your eating habits first thing in the morning can transform your day! A breakfast rich in protein and good fats improves concentration, regulates appetite and limits sugar cravings.