1. Skipping protein at breakfast can cause low blood sugar levels
If you have a habit of eating only carbohydrates for breakfast, it can cause your blood sugar to rise and fall rapidly. This sudden change can easily lead to feelings of fatigue and lack of concentration.
Protein at breakfast can help stabilize blood sugar levels by slowing the digestion of carbohydrates and the release of glucose into the bloodstream.
Even people who have been diagnosed with diabetes should eat protein in the morning. Additionally, adding protein to the morning can provide extra energy to get going.
Some types of protein that can be added to breakfast include chicken, eggs, beans, nuts...
2. Skipping protein can leave you feeling hungry
A protein-free breakfast can leave you hungry sooner because your body digests protein more slowly, keeping you fuller longer than carbohydrates. A 2006 study in the American Journal of Clinical Nutrition found that a high-protein breakfast was more effective at sustaining energy and reducing cravings than a high-carb breakfast.
That's also why a protein-rich breakfast often makes us feel fuller for longer.
3. Skipping protein can lead to weight gain
In addition to helping stabilize blood sugar, protein also affects hormones that help control appetite. Protein stimulates the release of hormones such as GLP-1, PYY and reduces the hormone ghrelin (the hunger hormone), thereby helping to reduce cravings.
A protein-rich breakfast not only keeps you full longer but also helps reduce post-breakfast snacking. A protein-free breakfast such as pastries, donuts - high-carbohydrate breakfast foods can lead to weight gain and blood sugar disorders.
