Find out what most Aussies are doing wrong in their breakfast routine!
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Breakfast: it's the meal hailed as the cornerstone of a healthy lifestyle, and the very fuel that kick-starts our metabolism each morning.
Yet, despite its celebrated status, many Australians are unwittingly making a breakfast blunder that could cost them their long-term health.
So, what's the mistake? Nutritionist-dietitian Susie Burrell says it's simpler than you might think: it is neglecting the power of protein and savoury options.
In the hustle and bustle of modern life, it's all too easy to fall into the trap of grabbing a quick coffee and perhaps a muffin on the go, or even skipping breakfast altogether.
With the rise of fasting diets and a robust coffee culture in Australia, the traditional breakfast is often overlooked or replaced with something less substantial.
Before you take another sip of that flat white or bite into that pastry, let's explore why rethinking your breakfast routine could change your health.
Why eating in the morning matters
The old adage that breakfast is the most important meal of the day still holds some truth.
Starting your day with a nutritious meal can impact your energy levels, metabolic rate, and well-being, according to Burrell.
While it's true that a heavy dinner might leave you feeling less hungry in the morning, for most people, fuelling up within an hour or two of waking up is beneficial. It's not just about quelling hunger; it's about setting the tone for your body's energy and metabolic processes throughout the day.
The power of leucine
A key component of a beneficial breakfast is leucine, an essential amino acid that our bodies cannot produce.
‘Around 2-3g of leucine has been shown to play a key role in regulating insulin and glucose metabolism in the body,’ Burrell said. This regulation is vital because insulin is essential in fat metabolism.
A diet rich in leucine can help burn fat for energy while preserving muscle, even when following a calorie-restricted diet.
Protein power
For Burrell, protein-rich breakfasts come with a lot of benefits.
She pointed out: ‘Not only is protein as a nutrient digested more slowly than carbohydrate so it aids fullness, but the foods protein is found in concentrated amounts, such as eggs, dairy and legumes, are extremely nutrient rich, offering a number of vitamins and minerals including calcium, iron, zinc and magnesium.’
To get the right amount of leucine for optimal glucose and insulin regulation, consider incorporating a couple of eggs, a serving of protein yoghurt, or whey protein into your morning meal.
The benefits of savoury breakfasts
As we learn more about glucose regulation and its impact on health and weight control, the advantages of savoury breakfast options are now standing out.
‘While breakfast foods are notoriously sweet – think refined breakfast cereals, fruit yoghurt, muffins, smoothies and pastries, the result is relatively large glucose spikes after eating, which not only leave us vulnerable to cravings, but energy highs and lows,’ Burrell said.
By choosing less sweet, savoury options like eggs or beans on toast, protein toast with avocado, or breakfast cereals mixed with Greek yoghurt and vegetables, you can help stabilise your blood sugar levels and maintain steady energy throughout the morning.
How to switch up your morning meal
Transforming your breakfast into a balanced, nutritious meal is easier than you might think.
‘If cereal is your thing, all you need to do is bump up the protein content with a little extra protein yoghurt or protein powder, and add vegetables if you can,’ Burrell advised.
She added that coffee enthusiasts can pair their morning brew with egg frittata muffins or protein toast topped with a savoury spread.
If you're not a fan of traditional breakfasts, consider a light option like crackers with cottage cheese and tomato or a wrap with smoked salmon or ham and cheese a little while after you wake up to give your metabolism the boost it needs without sitting down to a full meal.
So, dear members: are you making the biggest breakfast mistake most Aussies make? Share your thoughts and experiences with us in the comments below.
Yet, despite its celebrated status, many Australians are unwittingly making a breakfast blunder that could cost them their long-term health.
So, what's the mistake? Nutritionist-dietitian Susie Burrell says it's simpler than you might think: it is neglecting the power of protein and savoury options.
In the hustle and bustle of modern life, it's all too easy to fall into the trap of grabbing a quick coffee and perhaps a muffin on the go, or even skipping breakfast altogether.
With the rise of fasting diets and a robust coffee culture in Australia, the traditional breakfast is often overlooked or replaced with something less substantial.
Before you take another sip of that flat white or bite into that pastry, let's explore why rethinking your breakfast routine could change your health.
A well-rounded breakfast meal is key to a great start to the day. Credit: Foodie Factor/Pexels
The old adage that breakfast is the most important meal of the day still holds some truth.
Starting your day with a nutritious meal can impact your energy levels, metabolic rate, and well-being, according to Burrell.
While it's true that a heavy dinner might leave you feeling less hungry in the morning, for most people, fuelling up within an hour or two of waking up is beneficial. It's not just about quelling hunger; it's about setting the tone for your body's energy and metabolic processes throughout the day.
The power of leucine
A key component of a beneficial breakfast is leucine, an essential amino acid that our bodies cannot produce.
‘Around 2-3g of leucine has been shown to play a key role in regulating insulin and glucose metabolism in the body,’ Burrell said. This regulation is vital because insulin is essential in fat metabolism.
A diet rich in leucine can help burn fat for energy while preserving muscle, even when following a calorie-restricted diet.
Protein power
For Burrell, protein-rich breakfasts come with a lot of benefits.
She pointed out: ‘Not only is protein as a nutrient digested more slowly than carbohydrate so it aids fullness, but the foods protein is found in concentrated amounts, such as eggs, dairy and legumes, are extremely nutrient rich, offering a number of vitamins and minerals including calcium, iron, zinc and magnesium.’
To get the right amount of leucine for optimal glucose and insulin regulation, consider incorporating a couple of eggs, a serving of protein yoghurt, or whey protein into your morning meal.
The benefits of savoury breakfasts
As we learn more about glucose regulation and its impact on health and weight control, the advantages of savoury breakfast options are now standing out.
‘While breakfast foods are notoriously sweet – think refined breakfast cereals, fruit yoghurt, muffins, smoothies and pastries, the result is relatively large glucose spikes after eating, which not only leave us vulnerable to cravings, but energy highs and lows,’ Burrell said.
By choosing less sweet, savoury options like eggs or beans on toast, protein toast with avocado, or breakfast cereals mixed with Greek yoghurt and vegetables, you can help stabilise your blood sugar levels and maintain steady energy throughout the morning.
How to switch up your morning meal
Transforming your breakfast into a balanced, nutritious meal is easier than you might think.
‘If cereal is your thing, all you need to do is bump up the protein content with a little extra protein yoghurt or protein powder, and add vegetables if you can,’ Burrell advised.
She added that coffee enthusiasts can pair their morning brew with egg frittata muffins or protein toast topped with a savoury spread.
If you're not a fan of traditional breakfasts, consider a light option like crackers with cottage cheese and tomato or a wrap with smoked salmon or ham and cheese a little while after you wake up to give your metabolism the boost it needs without sitting down to a full meal.
So, dear members: are you making the biggest breakfast mistake most Aussies make? Share your thoughts and experiences with us in the comments below.
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