Is it better to have a salty or sweet breakfast?

Our fitness during the day depends on the quality of our breakfast. Suffice to say, menu selection is fundamental. So, toast with butter and jam or eggs? Fresh fruits or slices of bread with cheese? Sweet or salty, which version of the first meal of the day is best for our health?

Protein menu

In fact, the problem with the story is not so much the savory or sweet version of the menu, but what we put in each of these versions. And you especially need a protein breakfast in the morning. “Protein allows you to synthesize neurotransmitters, especially dopamine, which stimulates motivation at the beginning of the day,” explains nutritionist Megan Hudiard. Protein-rich foods also keep you fuller for longer, thus avoiding morning cravings, unlike sweet and more specifically, fast-sugar foods. “Very early in the morning, the brain releases cortisol, which affects our blood sugar, or blood sugar levels,” the expert continues. The latter being more sensitive in the morning, we disrupt it if we take sugary foods. A glycemic peak will then follow, meaning a sudden spike in blood sugar levels that will drop just as quickly, causing the famous 11am “crash” and forcing us to snack throughout the day.

Consuming protein in the morning also makes it easier to get the daily amount we need, which is 1 gram per body weight. A major argument when we know that they are essential for the proper functioning of the body. “If our daily needs are not met, we risk going hungry,” explains the nutritionist. We also risk a hormonal imbalance, as dopamine synthesis will not be good, as well as a loss of muscle mass. Finally, because antibodies are made from proteins, our immune system can become weak.”

An ideal menu

In practice, in the morning, we prefer the morning combination of orange juice and white bread with butter and jam, and we will prefer a menu consisting of animal or plant-based proteins. In the first category we can refer to ham, egg or cheese. “Fresh cheeses like Carré Frais or cottage cheese are higher in protein than others,” comments Megan Hudiard. You can also eat skyr or fromage blanc. In the second category, you can choose anything based on hummus and dried vegetables, oily seeds (almonds, hazelnuts, etc.) whole or pureed, or even for oatmeal.

A sweet breakfast is absolutely not forbidden. “Sugar causes a problem when it is associated with other very sweet foods,” emphasizes the nutritionist. If fiber and protein accompany it, they balance blood sugar levels.” So you can have breakfast with wholemeal bread (richer in fiber, which slows down the absorption of sugar by the body and fills you up) with a little jam accompanied by cottage cheese; or toast with almond or hazelnut puree. The last alternative? Crepes and pancakes, “because the eggs in the batter will provide protein,” says nutritionist Megan Hudiard. You can even add chopped fruit and/or dark chocolate.”