These 4 foods you should always have in your cupboards for a healthy breakfast

For some eaters, breakfast is sacred. It must be said that this morning’s meal depends on our energy in the morning, our ability to “start” the day and focus, as well as the regulation of appetite until the evening. How can we best design our menu to meet our needs? Having some basic components in these cabinets.

Egg…

Or ham, cottage cheese or cheese, just put it on. The purpose of the first meal of the day is to consume protein. They “allow the synthesis of neurotransmitters, especially dopamine, which stimulates motivation at the beginning of the day,” says nutritionist Megan Hudiard. They also keep us full in the long run, thus avoiding morning cravings, unlike sweet and, more precisely, fast sugary 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 (sudden rise in blood sugar) will then follow, which will drop just as quickly, causing the famous 11am “crash” and forcing us to snack throughout the day.

If you want cottage cheese, you can eat it, for example, after adding oatmeal and a few pieces of fruit. Good to know for those who like cheese. fresh ones like cottage cheese or Carré Frais are higher in protein than others.

Puree of oily seeds

Those who prefer plant-based proteins can turn to buttery seed purees to spread on bread, such as almond or hazelnut purees. To make your toast softer, you can sprinkle it with a little honey. Flavor lovers can turn to hummus or anything made from dried vegetables.

Quality bread

Lovers of morning toast should choose their bread with great care. Avoid? Ultra-processed industrial products, such as sliced ​​sandwich bread, most of which are made from white flour, which consists of starch and therefore glucose molecules and additives. Ideally, you shop at a bakery to ensure a quality product without flavorings or thickeners, and choose from semi-finished to all-wholemeal bread. “This flour is less refined than white flour and has a lower glycemic index, which helps to slow down the appearance of the glycemic peak responsible for the feeling of hunger after a few hours,” notes nutritionist Nina Cohen-Cubi. Be careful, however, wholemeal bread contains more fiber and may cause discomfort in people prone to digestive disorders. In this case, the doctor recommends spelled flour, “with low gluten, easier to digest and with a more pronounced aroma”, he reports.

Unrefined grain

Here, sweet tooths will be able to satisfy their porridge. To do this, we choose unrefined grains that retain their nutritional benefits and are less sweet, such as oats, buckwheat or even spelt. Being rich in fiber, they will regulate blood sugar and fat levels and swell in your stomach, which will fill you up. We wash everything down with vegetable, oat or almond milk. Add sliced ​​bananas and raisins for fiber and antioxidants, then walnuts and almonds for omega-3s (appetite-suppressing fats).