Recent research confirms that it is especially important to consume enough protein in the morning. In this article we tell you the benefits of hearty and balanced breakfasts.
Why it’s important to eat plenty of protein in the morning: research data
Spanish scientists conducted an experiment involving more than 4,000 middle-aged office workers of both sexes. The participants were followed for six years.
The results showed that people who did not eat enough protein at breakfast had, on average, twice as many atherosclerotic lesions as those who ate a full morning meal.
Notably, about 70% of participants ate a low-calorie breakfast, while 3% either skipped it entirely or ate less than 5% of their daily calorie intake—usually just a cup of coffee or fruit juice. Scientists note: the absence of a full breakfast often indicates an unhealthy lifestyle.
The benefits of a hearty breakfast
American cardiologist Raghavendra Baligu confirms: these results coincide with the findings of the PURE study published in the Lancet. He recommends to his patients the rule: “Breakfast like a horse, lunch like a puppy, dinner like a bird.”
According to the doctor, skipping a morning meal in 20-30% of adults is associated with obesity and cardio-metabolic disorders. Baligu adds: It’s best to limit your carbohydrate intake in the evening, as energy needs are minimal at night.
What are the best foods to eat in the morning?
Nutritionist from the American clinic Mara Weber advises including foods in your breakfast that will provide energy until lunch. She notes, “A cup of coffee and a donut may provide calories, but it won’t keep you energized. Aim to consume about 25% of your daily calories at breakfast.”
The best morning meal options are foods high in protein, fiber and healthy carbohydrates: oatmeal, eggs, avocado, yogurt with granola, nuts. This breakfast helps boost your energy, maintain concentration, and control your appetite throughout the day.
Previously, “Cursor” talked about breakfast mistakes that lead to serious problems with health.
