restaurant

Savory breakfast: why is it better than sweet? It's better to put aside croissants, butter and jam for a while (or at least try). Just five days a week, thinking of the good reasons given by the dietitian Paola Stavolone. Also known on Instagram as @dietista.paolastavolone, the expert debunks preconceived ideas and shares with us some little tips for enjoying new flavors in the morning.

Is breakfast better savory or sweet?

“This is certainly one of the questions I get asked most often, because breakfast remains the most anticipated meal of the day. Starting the day with a good, healthy and balanced breakfast helps you recharge with energy and improve your ability to concentrate. This is precisely why I get a little annoyed when I hear people say that they skip it because of lack of time, because they want to sleep a few more minutes or simply because they don't have not used to taking it. What we eat for breakfast depends on each person, some prefer it sweet, others salty. The important thing is that it is always balanced. For it to be so, all the macronutrients must be present: a source of protein, a source of carbohydrate, a source of fat and a portion of fiber. Traditionally, we move towards a sweet breakfast. However, be careful with the dose of sugar, which can increase blood sugar levels and make you hungry after just a few hours. Savory breakfasts, on the other hand, are less sweet but often rich in fat and salt, hence the importance of limiting the consumption of cold meats and alternating eggs, fresh cheeses and dried vegetables.

One thing is certain: a savory breakfast has more benefits than a sweet breakfast, for several reasons.

5 reasons why a savory breakfast is better than a sweet breakfast

1. It provides a greater and longer feeling of satiety

A savory breakfast fills you up more thanks to the presence of proteins: eggs, fresh cheeses, dried vegetables, lean meats or wild salmon. These proteins provide a prolonged feeling of satiety and, combined with the fiber present in the bread and vegetables that accompany the meal, allow you to arrive at lunchtime without cravings.

2 – It helps stabilize blood sugar levels by avoiding blood sugar peaks

Sweet breakfast usually contains more sugar than savory breakfast because it relies on biscuits, cornflakes or brioche. These are foods that increase blood sugar levels, give a temporary feeling of fullness and trigger insulin production. The production of this hormone, however, is short-lived and when it stops, a drop in energy and a feeling of hunger are felt. This is why, an hour and a half after breakfast, the feeling of fatigue sets in quickly and the craving for sugar returns. With a salty breakfast, this is not the case: insulin production remains stable and the feeling of hunger only arrives around lunch time. The savory breakfast is therefore an ideal meal for diabetics or people resistant to insulin.

3 – It is practical when you are in a hurry

Carrying milk and cereal after a workout at the gym is quite a hassle. On the other hand, the savory breakfast is practical, because it can be prepared in the evening or in the morning before leaving the house. For example, wholemeal toast (carbohydrates), slices of lean meat such as chicken breast or turkey (protein), tapenade (fat) and salad (fiber). Just slip it into a paper bag or airtight box and that's it! So, for those who like to sleep longer or for those who are always late, it is still possible to eat a healthy and complete meal on the way to work or while sitting at your desk.

4 – It comes in several options, suitable for everyone

We have seen why savory breakfast is ideal for diabetics and insulin dependents, as it helps maintain stable blood sugar levels without spikes. More versatile than a sweet breakfast, it offers a wide range of products to choose from to suit all profiles. For example, it is easy for people with lactose intolerance to choose a protein source that suits them, unlike a sweet breakfast where the choice is limited to milk or yogurt. For gluten intolerants and coeliacs, alternatives to carbohydrate-based options such as biscuits, cereals or brioche are difficult to find and often have unbalanced nutritional values. On the other hand, the choice is wider when it comes to bread, crackers, breadsticks or pancakes made from rice, corn, oats, buckwheat or legumes.

5 – It is energetic, therefore ideal for athletes.

An ideal pre- or post-workout breakfast should include a good amount of whole-grain carbohydrates, a good dose of digestible protein, a source of energy-producing fats, and a source of vitamins and minerals (such as phosphorus and potassium). This promotes muscle recovery as well as the replenishment of consumed energy reserves, and this is why a savory breakfast is ideal.

4 Savory and Healthy Breakfast Recipes to Try

1 – Bread, salmon and avocado

An example of a quick and easy breakfast: wholemeal or rye bread (carbohydrates) with wild salmon (protein), avocado puree (fat) and orange juice (fiber). A breakfast rich in fiber, unsaturated fats, proteins and vitamins, especially vitamin C thanks to fruit juice.

2 – Bread, eggs and cherry tomatoes

An idea to try: scrambled eggs (protein) with slices of wasa rye (carbohydrates), cherry tomatoes (fiber) and almonds (lipids).

3 – Rice cakes and hummus

A versatile and healthy breakfast idea can be rice or corn pancakes (carbs) with chickpea hummus (protein), extra virgin olive oil (fat) and a fruit (fiber ).

4 – Bread, cottage cheese and peanut butter

An example of a quick breakfast: wholemeal or rye bread (carbohydrates) with cottage cheese or low-fat quark (protein), 100% peanut butter (fat) and banana slices (fiber).

Does eating a lot of eggs increase cholesterol?

We also need to dispel some preconceived ideas. For many years we were told that eggs raised cholesterol, but today we can say that this is not true. Indeed, it is not the cholesterol that we consume through food that unbalances our blood lipid profile, but rather a combination of factors: excessive consumption of saturated fats and sugars, insufficient fiber intake and little or no physical activity. This combination of elements can have a negative impact on our metabolism and cause, among other things, an increase in blood cholesterol levels. Green light for eggs, even one per day, because they contain many important nutrients for our health: they are rich in high-quality proteins, vitamins and minerals (calcium, iron, phosphorus and potassium).

Translation by Julie Rodhon

Article originally published on vogue.it

Also find on Vogue.fr:

Weight loss: 7 tips from a dietitian to lose fat mass healthily and sustainably
Here is our favorite healthy snack so you don't snack during the day
Dinner: what is the ideal time to have it according to experts?

More Vogue on video: