Why Savory Breakfasts Outshine Sweet Ones in Health Benefits

Breakfast holds the title of the most crucial meal of the day, but why is that? The answer lies in its ability to kickstart metabolism, balance blood sugar levels, and provide the energy needed after a long overnight fast. It's evident that breakfast is key to maintaining activity and productivity throughout the day. Ideally, breakfast should stabilize blood sugar levels, keeping them steady all day long. Achieving this involves favoring savory breakfasts rich in proteins and fiber. Here’s why.

The Impact of Blood Sugar Levels on the Brain

Morning blood sugar stabilization has numerous advantages, beginning with the brain. "Our brain cells, called neurons, are affected by glucose spikes just like the rest of the body," explains biochemist and writer Jessie Inchauspé, known as @glucosegoddess on Instagram. "Neurons experience inflammation, glycation, and insulin resistance, which can manifest as brain fog—a decline in cognitive abilities like memory, concentration, language, and thinking skills. This increases the risk of developing diseases like Alzheimer's. Protecting the brain through proper nutrition is crucial," she warns.

Always Opt for a Savory Breakfast!

To manage glucose spikes, it's vital to start the day with a savory breakfast composed of protein and healthy fats, avoiding anything sweet. "If you crave sugar, suffer from chronic fatigue, experience brain fog, or have sleep or skin issues, stabilizing glucose levels should help," explains Inchauspé. "Since a large portion of the population has unstable glucose levels (some studies suggest up to 80% of people), choosing a savory breakfast is the right decision."

What Constitutes an Ideal Savory Breakfast?

What should a proper savory breakfast include? "A two-egg omelet with feta cheese, tomatoes, and some vegetables is a well-balanced meal that can prevent glucose spikes and curb sweet cravings," answers Inchauspé, emphasizing that such a meal provides satisfaction and energy for the entire morning.

However, this is just one example, and you don't have to eat the same combination every day. Any savory breakfast with eggs (or other lean proteins like unsweetened yogurt, tofu, or nut butter), fiber, and healthy fats will work. For instance, a sourdough toast with tahini and vegetables or a serving of cottage cheese with cherry tomatoes, cucumbers, salt, and pepper would be ideal.

A Sweet Reward

Don’t demonize sweets entirely—life is too short! "We don't need to eliminate sugar. We just need to learn when and how to consume sweets with less impact on our health," notes Inchauspé. The key is to maintain stable blood glucose levels.

"When glucose spikes occur, our mitochondria become overloaded and start producing free radicals," Inchauspé explains. "Free radicals damage our cells, mutate DNA, and lead to oxidative stress and inflammation. Glucose spikes cause more stress than starch spikes. Inflammation is the root cause of most diseases—three out of five people die from diseases caused by inflammation."

Don't have time to delve deep into this topic? Just follow the simplest advice: start your day with something savory. And if you crave fruit in the morning, that's fine too: "Just eat them at the end of your savory breakfast, not at the beginning," she advises.