Breakfast is the most important meal of the day, but choosing between bread, vermicelli, pho (carbohydrate juice) or eggs, milk, beans (protein juice) is always a question that many people wonder. According to nutritionist Brittany Poulson (US Nutrition Association), the answer is not " picking which side", but a clever combination of both to optimize energy and control blood sugar.
Carbohydrates help keep you alert, protein helps you feel full longer
Carbohydrates are a major source of energy for the brain and muscles, helping you stay alert and function effectively in the morning. However, if you eat too much white starch (such as white bread, sticky rice, noodles), blood sugar can increase rapidly and then suddenly decrease, causing fatigue in the middle of the session.
In contrast, protein digests more slowly, helping to maintain satiety, limit snacking and support stable blood sugar. Therefore, expert Poulson recommends: "A healthy breakfast should have 20 - 40g of protein and complex carbohydrates rich in fiber, such as oats, whole wheat bread or fresh fruit".
Not only adults, but also children need to balance their nutrients
Children often need quick energy from carbohydrates to study and exercise, but if they are lacking in protein, they are likely to be hungry early and lose concentration. Therefore, parents can combine Greek yogurt with oatmeal, or egg and butter bread, which is easy to make and nutritious enough for their children's morning.
According to expert Elizabeth Barnes ( verywell Health Nutrition Center, USA), breakfast with high protein content helps reduce cravings throughout the day and stabilize insulin, especially useful for people who are losing weight or have diabetes. Eating a lot of protein at breakfast helps control blood sugar better than a whole-starch breakfast, says Ms. Barnes.
Suggestions for a balanced breakfast for the family
Oatmeal mix yogurt, chia seeds and fruit.
fried eggs and butter with whole wheat bread.
Grilled banana smoothie with fresh milk and protein powder.
Fresh cheese with apples and walnuts.
A balanced breakfast of protein and carbohydrates not only helps the body to be full of energy but also maintains stable blood sugar, improves mood and work performance throughout the day.
