Have you ever experienced mid-morning tiredness after consuming a bowl of white rice or sweetened cereals even though we learnt growing up that glucose is the main source of energy for us? Have you also tried savory meals in the morning to compare how you feel when you consume high carbohydrate/low nutrient foods?
This might be the time for you to consider switching to an unsweetened breakfast, as studies are revealing the pronounced positive effects savory foods have on our entire wellbeing. Let’s explore some of the science behind savory breakfast.
Stability of Blood Sugar
One of the primary advantages of an unsweetened breakfast is stable sugar levels. Breakfast rich in proteins and healthy fats will help stabilize your blood sugar levels and give you a steady energy supply throughout the day. You will not experience the usual energy crash that comes with empty carbohydrates like processed cereals, confectionaries, and sweetened beverages.
A study published in Nutrition Journal reported that high-protein breakfasts reduced post-meal cravings for foods, which was linked to slower digestion of proteins which helps maintain stable blood sugar levels throughout the day1.
Appetite Control
Research indicates that savory breakfasts, rich in protein, may lead to better appetite control throughout the day2. A study investigated the effects of high-sugar versus low-sugar breakfasts on energy balance and appetite. It found that participants who consumed a low-sugar breakfast reported a small reduction in a desire for snacks immediately after their meal3. However, to achieve a significant reduction in desire for snacks after a meal, I suggest that sugar should be eliminated from the meal.
Hormonal Response
Savory breakfasts, especially those rich in protein, can positively affect hormones that regulate hunger and satiety. Protein-rich meals stimulate the production of hormones such as glucagon-like peptide 1 (GLP-1) and peptide YY (PYY), which help reduce appetite and keep you full for longer4.
Now that you have a glimpse of how savory breakfast works, let’s delve into its effect on your wellbeing.
Weight Management
Eating a savory breakfast may help you lose weight since it regulates hunger and cravings for snacks in-between meals1. With a savory meal in the morning, you are less likely to overeat throughout the day, and the less you eat, the easier it is for you to maintain a healthy body weight.
Improved Focus and Mood
Savory breakfast does not only help control your appetite for unhealthy foods, but it will also improve your focus and mood5. This improvement is due to the stabilization of your blood sugar levels by the high protein/fats breakfast. Huge spikes seen in your blood sugar levels with consumption of high carbohydrate foods are greatly stabilized by low carb, high protein/fats foods.
Improved Metabolic Health
Some studies suggest that savory meals rich in protein may have positive effects on our metabolic health markers such insulin resistance and obesity6. However, careful selection of protein sources was suggested to be a critical consideration to achieving a positive metabolic outcome7. This study specifically implicated red meat as not ideal for achieving good metabolic health.
Making the Switch
Moving away from sweet to savory breakfast doesn’t have to be difficult. You need gradual adjustments in your choice of food to arrive at this healthy alternative to heavy carbs.
Here are some suggestions to get you started:
- Replace hot chocolate and bread with hard-boiled eggs and some vegetables.
- Replace white rice with avocado and some chicken breasts.
- Take Greek yogurt with nuts and seeds.
- Go for steak and vegies.
- Try legumes and vegies.
- If you must take carbs (like rice, yam, potato, grains, and cereals) in the morning, combine them with lots of protein, vegetables, and healthy fats (such as avocado, nuts, and seeds). The protein and fiber from the vegetables will help minimize the spikes in your blood sugar levels and the negative effects that come with spikes.
Summary
It is evident from studies that savory breakfasts can offer numerous benefits, including better appetite control, improved energy level, and potentially positive effects on weight management and mood. However, individual responses may vary. So, you need to listen to your body and consult with a healthcare professional if you have specific health concerns.
Remember, the key to a healthy breakfast is balance. If you choose savory over sweet breakfast, focus on incorporating whole foods, proteins, and healthy fats because variety is the spice of life.
References
1. Hoertel, H. A., Will, M. J. & Leidy, H. J. A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese ‘breakfast skipping’, late-adolescent girls. Nutr J 13, (2014).
2. Braden, M. L., Gwin, J. A. & Leidy, H. J. Examining the Direct and Indirect Effects of Postprandial Amino Acid Responses on Markers of Satiety following the Acute Consumption of Lean Beef-Rich Meals in Healthy Women with Overweight. Nutrients 16, (2024).
3. Carroll, H. A. et al. Effect of Plain Versus Sugar-Sweetened Breakfast on Energy Balance and Metabolic Health: A Randomized Crossover Trial. Obesity 28, 740–748 (2020).
4. Zhang, M. et al. The impacts and mechanisms of dietary proteins on glucose homeostasis and food intake: a pivotal role of gut hormones. Crit Rev Food Sci Nutr (2023) doi:10.1080/10408398.2023.2256400.
5. Dalgaard, L. B., Kruse, D. Z., Norup, K., Andersen, B. V. & Hansen, M. A dairy-based, protein-rich breakfast enhances satiety and cognitive concentration before lunch in overweight to obese young females: A randomized controlled crossover study. J Dairy Sci 107, 2653–2667 (2024).
6. Campos-Nonato, I., Hernandez, L. & Barquera, S. Effect of a High-Protein Diet versus Standard-Protein Diet on Weight Loss and Biomarkers of Metabolic Syndrome: A Randomized Clinical Trial. Obes Facts 10, 238–251 (2017).
7. Wojcik, J. L., Aukema, H. M., Zahradka, P. & Taylor, C. G. Effects of high protein diets on metabolic syndrome parameters. Current Opinion in Food Science vol. 8 43–49 Preprint at https://doi.org/10.1016/j.cofs.2016.02.001 (2016).
