The “power” of protein in breakfast

December 20, 2021

Robert

Have you ever had breakfast and been hungry again in a while? If your breakfast dish includes toast, hot buns with jam, honey and fruit juices or you hold a bun in your hand every day then maybe that’s the problem.

The good news is that this problem has a solution and in fact a very simple one. Just add some protein to your breakfast.

When you wake up in the morning your body is in a state of catabolism due to night fasting and one of its fuel materials is muscle protein. It is therefore especially important to rejuvenate your muscles with amino acids, known as the building blocks of protein.

So let’s take a look at the importance of dietary protein in breakfast and how you can incorporate it into it.

Activates the metabolism

Protein helps speed up metabolism due to its thermal effect, which is the energy the body consumes to absorb and digest it. Among the three macronutrients, proteins have the highest thermal effect. This means that your body burns more calories to metabolize them than it does to metabolize carbohydrates and fats.

Also in people who want to lose weight, morning protein helps to minimize lean mass loss. This partly prevents the reduction of metabolism that is often accompanied by weight loss, a phenomenon referred to as “starvation mode”.

Protein the “filling”

Dietary protein has a higher satiety capacity compared to other macronutrients. It “satisfies” you for a longer period of time, resulting in the consumption of fewer calories throughout the day.

A recent study published in the journal Environmental Research and Public Health found that people who ate a high-protein breakfast (eggs and toast) consumed about 300 fewer calories at lunch than those who ate a high-carbohydrate breakfast (juice). orange and milk with cereals). Also the feeling of hunger decreased significantly up to 4 hours after breakfast with eggs, while it returned faster after eating breakfast which had carbohydrates as its main source of energy.

All of the above are mainly due to the reduction of the “hunger” hormone, ghrelin and the increase of the fullness hormones. As several studies have now shown that eating a high protein breakfast modifies these hormones during the day.

No more lies

Including protein in your breakfast will give you better glycemic control. What does this mean; Your blood sugar levels will be stable throughout the day thus preventing a sharp rise in insulin, which is hidden behind the intense cravings for sweet and carbohydrate snacks. Researchers also believe that eating protein early in the day can help control the brain’s reward center. The brain’s reward center seems to appreciate more foods that combine both fat and carbohydrates.

And the good mood passes. Through the stomach

But breakfast should also include carbohydrates which are the main source of energy for the brain and beyond. Carbohydrates affect your mood and this is because their consumption activates the entry of tryptophan into the brain. Tryptophan is a very important amino acid for your happiness. This amino acid is found in most protein foods (turkey, eggs, cheese, fish, etc.) and is a precursor molecule of serotonin, the hormone of “happiness”.

But in order for serotonin to be produced satisfactorily, you need to combine tryptophan-containing foods with foods that are high in carbohydrates.

It is important, however, to make smart carbohydrate choices such as whole grains, fruits, and vegetables.

How do you eventually integrate protein into your breakfast? Below you will see some indicative morning suggestions that are rich in protein but also in nutrients necessary for the proper functioning of the body.

For lovers of sweet breakfast:

Milk, low fat yogurt or kefir with fresh or dried fruits, chia seeds and nuts.
Yogurt with oats, honey, tahini, chia seeds and cinnamon.
Sweet omelette with eggs and oats or otherwise Sweet Quacker pie. Mix the eggs with the oats and bake in a non-stick pan. Then serve with honey, cottage cheese or fruit butter of your choice along with fresh berries.
Porridge. You can make infinite combinations. You choose the milk of your choice, boil it together with the oats or you can mix it and put it in the fridge to cool. Serve with fruit of choice, fruit butter, nuts and cinnamon.

For lovers of savory breakfast:

Arabic or tortilla with turkey, low-fat cheese and a fresh fruit.
Arabic or tortilla with egg, low fat cheese and vegetables.
Open Avocado toast. Wholemeal bread with avocado, egg or salmon & vegetables.
Quacker pie (the savory version of the sweet omelette). Accompany your omelette with turkey, cheese or cottage cheese and avocado.

Breakfast to go:

Do you wake up at the last minute and do not manage to make breakfast? Do not worry. There are solutions.