The Health Of A Carbohydrate-rich Breakfast

A carbohydrate-rich breakfast is one of the most debated meals in recent years. It is always a good idea to think about what nourishment we consume as the first thing in the morning.

Whether it is a breakfast with many carbohydrates or not, science points out the connection between eating a healthy breakfast and a high level of micronutrients throughout the day. In fact, it is also related to meeting the nutritional needs of all people and ensuring a high energy level.

This is also true when we talk about children and young people. The first meal of the day contributes something good to the cognitive functions. But the evidence for the importance of breakfast is still deficient, and researchers are still investigating the topic.

Today we would like to take this opportunity to talk about breakfast that is rich in carbohydrates. There is still a lot of uncertainty around it as some think it is fattening. Read on and find out what carbohydrates are all about.

The healthy thing about a carbohydrate-rich breakfast

There is a lot of discussion in scientific circles about the healthiness of eating breakfast and how it affects a person’s performance throughout the day. But it is even harder to draw clear conclusions when it comes to different types of breakfast, and their nutritional composition.

For example, fat has been removed from the first meal of the day for many years, and the  traditional breakfast with eggs and bacon has been heavily criticized. The debate continues, and thus also the discussion about the healthiness of carbohydrate-rich breakfast meals, and those that are rich in protein or fat.

Here it is difficult to come to definitive conclusions. This is because there is very little research and very diverse methods have been used. However, a systematic review of 38 studies still provides an idea of ​​the topic.

• A low glycemic breakfast seems to be good for adults who have problems regulating blood glucose. But the conclusions do not apply to healthy adults.
• A breakfast rich in carbohydrates is apparently a good choice if you have exercised on an empty stomach. This is a way to replenish glycogen stores.

Either way, there is no doubt that if you want something good out of your breakfast, you must make healthy meals. This can only be done by making good decisions about your food.

There is little evidence of the health benefits of a high-carbohydrate breakfast. But it is especially good for physically active people.

A healthy breakfast rich in carbohydrates

Carbohydrates have been a part of breakfast for thousands of years. For example, bread was one of the most eaten foods in ancient Greece and the Roman Empire. Oats, rice and other grain products were already part of their daily diet at that time.

But through the last century, sugary, industrially produced breakfast products, pastry and white bread became the main ingredients in most people’s breakfasts. Unfortunately  , this type of food mainly contains fine flour, trans fatty acids and fructose syrup.

Thus, according to a study in the journal Nutrients, these foods  help to quickly raise blood sugar. In addition, most breakfast products have lost most of their nutrients, so if you eat it regularly, you risk being overweight and more cavities in children.

So the best advice if you want a carbohydrate-rich breakfast is to choose things that are natural, contain fiber, and are not added sugar. E.g:

• Wholemeal wheat bread, wholemeal bread and sourdough bread with wholemeal wheat.
• Coarse oatmeal or other grain products such as quinoa, rye, buckwheat etc.
• Legumes, whole or as hummus.
• Fresh fruit and dates.

A healthy breakfast

If you want healthy carbohydrates in your breakfast, you need to include other foods that provide you with the fats and proteins you need to meet your nutritional needs.

Because it is the only way to stay full for a long time and at the same time maintain a good level of blood sugar. In this way, you reduce the risk of sharp fluctuations in energy levels.

Nowadays, fat is no longer “dangerous” when it comes to nutrition. But you need to know how to choose the good ones. In addition , there should be protein in all meals of the day. Therefore, you should try to include:

• Extra virgin olive oil, avocado and olives.
• Fat fish.
• Egg.
• Nuts and kernels.
• Natural yogurt, Greek yogurt and cheese.

In addition to carbohydrates, make sure you also get good sources of fats and proteins in your breakfast. Yogurt is an excellent choice.

A carbohydrate-rich breakfast can be healthy

Breakfast can easily contain carbohydrates as long as they are healthy  – for example oatmeal and other whole grain products. Avoid refined flours, heavily processed breakfast cereals and other industrial products. For the nutritional content of such products is largely non-existent.

Thank you for reading this article.