The Health Benefits Of A High-carbohydrate Breakfast

Whether we are talking about a breakfast rich in carbohydrates or not, there is scientific evidence that links the habit of eating a healthy breakfast with a higher level of micronutrients throughout the day. In fact, it is also associated with meeting the nutritional needs of each person as well as giving them a higher energy level.

This is even true in the case of children and adolescents. Today’s first meal is associated with benefits on a cognitive level. However, the evidence that breakfast is an important meal is still insufficient, and the subject is still being investigated.

Today we will take the opportunity to specifically discuss a breakfast rich in carbohydrates. There are still many doubts in this regard, since some people consider them obese. Read on to find out what carbohydrates are all about.

The health benefits of a high-carbohydrate breakfast

There is a lot of controversy in science about the health benefits of eating breakfast and the effect it has on a person’s performance throughout the day. However, it is even more difficult to reach a clear conclusion when we talk about the different types of breakfast and their nutritional composition.

Fats, for example, have been eliminated from today’s first meal for many years, and the classic breakfast with eggs and bacon has been heavily criticized. The debate continues, and with it the discussion about the benefits of a breakfast rich in carbohydrates, those with a high protein and fat content.

In this case, it seems more difficult to draw definitive conclusions. This is because there is little research, and they have been prepared with very different methods. However, a systematic review of 38 studies provided some ideas in this regard.

• A low glycemic breakfast seems to be good for adults with problems regulating blood sugar, but the conclusions do not extrapolate to healthy adults.
• A breakfast rich in carbohydrates can be a good choice after a workout on an empty stomach. This is because it is the best way to replenish glycogen stores.

In any case, there is no doubt that anyone who wants to take advantage of breakfast must get used to healthy meals. However, they can only do this by making the right food choices.

A healthy breakfast rich in carbohydrates

Carbohydrates have been a part of breakfasts for thousands of years. Bread, for example, was already among the most consumed foods in ancient Greece and Roman times. Oats, rice and other grains were already part of their diet.

However, sugary industrially processed cereals, pastries and white bread have become the main ingredients in many breakfasts over the last century. Unfortunately , these foods usually contain refined flour, trans fat and fructose syrup.

According to a study published in the journal Nutrients, these foods increase blood sugar levels rapidly. In addition, the grain has lost most of the nutrients, so regular intake of them is often associated with obesity and increased levels of cavities in children.

The best choice for having a breakfast rich in carbohydrates is therefore to choose options that are natural, contain fiber and are without added sugar. Here are some examples:

• Wholemeal bread of wheat, German bread and sourdough bread with whole grains.
• Whole oat flakes or other cereals such as quinoa, rye, buckwheat, etc.
• Legumes in whole form or as a hummus.
• Fresh fruit and dates.

A healthy breakfast

Either way, if you want to include healthy carbs in your breakfast, you should also include other foods that can provide you with the fatty acids and proteins you need to meet your nutritional needs.

This is because it is the only way to stay full for a long period of time, which means that you maintain the right level of glucose in the blood. As a consequence, the risk of energy peaks and falls will be reduced.

These days, fat is no longer seen as “evil” when it comes to nutrition. However, you should know how to choose the right type of fat. In addition, protein must be a part of all daily meals. You should therefore try to include:

• Extra virgin olive oil, avocado and olives
• Cold water fish
• Egg
• Nuts and seeds
• Natural yogurt, Greek yogurt and cheese

A breakfast rich in carbohydrates can be healthy

Your breakfast can contain carbohydrates as long as they are healthy – oatmeal and any other whole grains. Avoid refined flours, highly processed cereals and other industrial alternatives. This is because their nutritional contribution is almost non-existent.

Thanks for reading.