Whether or not we’re talking about a carb breakfast, there is scientific proof That it concerns the habit of consuming a healthy breakfast with a greater intake of micronutrients throughout the day. In fact, it is also associated with a better coverage of each person’s energy and nutritional needs.
Even in the case of children and adolescents, taking this first meal of the day is linked to benefits in terms of cognition and attention. However, the evidence on the importance of breakfast is still insufficient and studies continue to be conducted on the subject.
On this occasion, we want to talk specifically about breakfasts that contain carbohydrate-rich ingredients. In this regard, there are many doubts, because there are those who initially consider them unhealthy. We tell you more below.
Is a carbohydrate breakfast good for you?
There is controversy in the scientific literature as to whether is it good or not to have breakfast, and the effects it can have on health and performance during the day. However, it is more difficult to come up with clear conclusions if we talk about the type of breakfast and its nutritional composition.
For many years fats were eliminated from the first meal of the day and the typical bacon and egg breakfast was criticised. To date, the debate is still open and, in fact, the benefits of breakfasts high in carbohydrates, proteins or fats are discussed.
In this case, it seems more difficult to draw definitive conclusions, since the studies are few and have been prepared with very different methodologies. In particular, one systematic review of 38 studies gave some ideas about it.
- In adults with difficulty regulating blood sugar, a low-GI breakfast appears to be beneficial, but the conclusions cannot be extrapolated to healthy adults.
- A carbohydrate-rich breakfast could be beneficial after a fasted training sessionas it is the way to recharge glycogen stores.
Now, there is no doubt that all those people who want to benefit from breakfast must make it a healthy meal. And this can only be achieved by making good food choices.
A healthy carbohydrate breakfast
Carbohydrates have been a part of breakfast for thousands of years.. Already in the times of the ancient Greeks and Romans, one of the most consumed foods was bread. Later, oats, rice and other grains were also included.
However, in recent years, sugary breakfast cereals, pastries or white bread have risen as the main ingredients of many people’s breakfasts. The downside is that these foods are made up of refined flours, unhealthy fats, and added sugars.
according to journal study Nutrients, These types of foods raise blood sugar levels quickly. Moreover, They are options that have lost some of the nutrients of cereals and whose regular intake is associated with obesity and dental caries in children.
So the best advice for having a carbohydrate-based breakfast is to choose those that contain fiber, are low-processed and low in sugar. For example, the following:
- Whole grain bread, German-style bread, or whole grain sourdough bread.
- Whole-grain rolled oats or any other grain (quinoa, rye, buckwheat, etc.).
- Whole legumes or in the form of hummus.
- Fresh fruit or dates.
How to complete breakfast?
In any case, if we choose to have breakfast and want to eat good carbohydrates, we must accompany them with other foods that provide us with fats and proteins to meet the necessary nutritional needs.
With this, we can stay hungry longer and, in turn, we will have a gradual arrival of blood sugar. As a result, there will be less risk of sudden power surges and dips.
On the other hand, we know that fats are no longer the demon of nutrition if we know how to choose the right ones; Furthermore, it is preferable that protein is present in all meals of the day. Therefore, it is convenient to consume other types of foods such as:
- Extra virgin olive oil, avocado or olives.
- Blue fish.
- Nuts or seeds.
- Plain yogurt, Greek yogurt, or some cheese.
A carbohydrate breakfast can be healthy
Breakfasts can include carbohydrates among their ingredients, as long as they are healthy options such as oatmeal or whole grains. As much as possible, it’s best to avoid refined flours, sugary cereals, and other processed options that don’t add any nutrients.
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