Morning protein helps control hunger and blood sugar
Breakfast has long been considered the most important meal of the day, but according to experts, the nutritional component is the decisive factor. Dr. Archana Batra, a certified nutritionist and diabetes educator in India, said that supplementing with high-quality protein at the beginning of the day helps support metabolism and control hunger hormones more effectively.
Unlike refined carbohydrates that easily increase and then quickly decrease blood sugar levels, protein needs longer digestion time, thereby prolonging the feeling of fullness and limiting snacking in the middle of the day. A study published in the International Journal of Environmental Research and Public Health shows that people who eat eggs for breakfast have a longer feeling of fullness and better appetite control.
Professor Stuart Phillips, a sports nutrition expert at McMaster University, Canada, said that getting enough protein in breakfast also helps maintain muscle mass and improve blood sugar control, especially in people who are losing weight or at risk of metabolic disorders.
9 protein-rich breakfast suggestions for easy application
Mini grilled egg cake: Beat eggs with low-fat fresh cheese, spinach, bell peppers, bake for 15 - 20 minutes, convenient to bring along.
Chia seed pudding: Soak 2-3 tablespoons of chia seeds with milk overnight, add fruit, seeds and a little honey the next morning.
Soaked oats overnight: Mix rolled oats with milk and Greek yogurt, you can add protein powder or nutrients.
Greek yogurt bowl: Combine with berries, bananas, mangoes, granola and nut butter to increase protein intake.
Indian-style stir-fried paneer eggs and cheese: Rich in protein, calcium and vitamin B12, suitable for people who need to strengthen muscle.
Whole wheat bread with butter and eggs: Provides protein, healthy fats, fiber and choline that are good for the brain.
A bowl of quinoa seeds: A complete plant-based protein containing enough essential amino acids, can be eaten with vegetables or eggs.
French toast is rich in protein: Use whole wheat bread, add Greek yogurt or fresh cheese to the egg mixture, limit refined sugar.
Protein smoothie: Blend protein powder with milk, bananas, berries and peanut butter, suitable for busy mornings.
According to experts, just a small adjustment in the choice of morning foods, each person can improve their energy level, reduce snacking and support long-term weight control goals.
