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For many people, the start of the day has to be sweet: muesli, bread with jam, yoghurt with honey, croissant or a bowl of fruit. It's delicious, but usually not the best choice in the morning. Eating a hearty breakfast has a number of advantages. This not only includes variety to your sweet morning routine, but above all health aspects that you can benefit from.

Sweet or savory breakfast: which is better?

For many people, breakfast is the most important meal of the day. It creates a good foundation for the day ahead and provides you with energy. What you choose for breakfast can even affect whether you experience cravings throughout the day or whether you stay full until lunch.

It is not possible to say across the board whether a sweet or savory breakfast is better. A sweet breakfast can (sometimes unknowingly) be extremely high in sugar. At the same time, there is a lack of good nutrients that your body can benefit from. This would be the case if you like to eat wheat toast with jam or sweetened cereal in the morning.

But even a hearty breakfast is of course not healthy per se, for example if you put greasy cold cuts on your thickly coated white flour roll every day. However, if you swap them for whole grains, high-quality fats and a portion of vegetables, you are really doing something good for yourself.

6 good reasons for a hearty breakfast

Eating a hearty breakfast more often will be easier, even for those with a sweet tooth, if you know good reasons why it's worth it. A hearty breakfast has these advantages.

1. Your blood sugar stays stable (and cravings don't stand a chance)

Why are high-sugar, sweet foods so bad for breakfast? They shoot up your blood sugar levels right in the morning. Both industrial sugar and short-chain carbohydrates, such as those found in white flour products, are quickly broken down and end up in the blood in a very short time – your blood sugar level experiences a “peak”. Since insulin is responsible for transporting sugar away, this value also rises quickly. Just as quickly as blood sugar and insulin levels shot up, they then plummeted. An ebb and flow that promotes cravings that accompany you throughout the day.

A hearty breakfast keeps blood sugar levels more constant because it usually contains less sugar. If you then rely on a good mix of protein, fats and complex carbohydrates, this will have a positive effect on your blood sugar levels throughout the day.

Known: According to this study, you can do even more to keep your blood sugar stable. Eat proteins first, then fats and carbohydrates.

2. You stay full longer

A protein-rich breakfast is the perfect filler that will definitely keep you going until lunch. According to studies, protein scores in many ways:

• Protein is metabolized more slowly than carbohydrates.
• Protein stays in the stomach for a longer time.
• Protein stimulates the release of satiety hormones.
• Protein hardly causes blood sugar levels to rise.

All of this helps you stay full for a long time – and lose weight more easily. Healthy fats, fiber and complex carbohydrates enhance this effect. How do you implement that? For example with an omelette or scrambled eggs plus vegetables and a slice of whole grain bread.

By the way: A protein-rich breakfast can also be sweet and healthy, such as protein pancakes with fruit or low-fat quark with oat flakes, nuts and berries.

3. You support your intestines with fiber

An omelette with tomatoes, spinach or mushrooms, tomato mozzarella bread or a hearty zucchini porridge (also called zoats) are not only really tasty. Vegetables provide valuable fiber. They swell in the intestines, contribute to satiety and at the same time feed your intestinal bacteria, which, according to the study, has a positive effect on your digestion.

So why not eat vegetables for breakfast more often? Vegetables that are suitable for this include:

4. You supply your body with good sources of energy in the morning

Your body needs energy. Always. Not just for sporting activities, but above all for maintaining all the vital functions of your organs. If there is a lack of energy, countless processes suffer and ultimately your energy level, your concentration and your mood. What can you do about it? Make sure you have enough energy in the morning with a balanced, hearty breakfast.

You should make sure that it:

• … contains proteins, for example in eggs, quark, turkey breast slices or tofu.
• … provides good fats, for example in olive oil, smoked salmon or a few seeds.
• …combined with complex carbohydrates, such as a slice of whole grain bread or oatmeal.

5. Your metabolism is boosted

In order to shift your metabolism up a few gears in the morning, you need energy. The ultimate metabolism booster is and remains protein. As you can see, protein in the morning not only drives away cravings, but also works on countless levels. This is how you can tell whether your metabolism is on the back burner.

However, it's not just about WHAT you eat, but also about what you DON'T eat. Sugar really slows down your metabolism. A sweet breakfast too. This is unlikely to happen with a hearty breakfast, as the foods naturally contain less sugar than jam or honey.

But: You can also combine sweet and savory foods well. For example, choose low-sugar fruits, such as berries, which you can easily snack on with a hearty sandwich or mix into your quark or natural yogurt. Green smoothies are also incredibly healthy, as long as the base consists of greens such as spinach and water and you add a little natural sweetness with pears, berries, etc.

6. You have a lot of choice and always variety

Of course, not thinking much about breakfast and eating the same thing every day also has advantages. But honestly: do you want that? At the weekend at the latest it can be something different. When it comes to savory breakfast recipes, there really are no limits to your imagination and your desires.

It starts with the breakfast sandwich, which you can eat with more than just eggs, cheese, turkey breast, smoked salmon, hummus, fried vegetables or sliced ​​tomatoes.

Conclusion: Have a hearty breakfast more often instead of sweet

A protein-rich breakfast can be a real game changer for your blood sugar levels and your feeling of satiety. Maybe you don't eat hearty every day, but at least four or five. You know, good routines are everything. A hearty breakfast can become just such a routine. Our individual nutrition plans can support you on your way to a healthier diet:

Shukla AP, Andono J, Touhamy et al. (2017). Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. BMJ open diabetes research & care, 5(1), e000440. doi: 10.1136/bmjdrc-2017-000440

Leidy, H.J. et al. (2015) The role of protein in weight loss and maintenance. The American journal of clinical nutrition vol. 101.6 (2015): 1320S-1329S. doi:10.3945/ajcn.114.084038

Müssig, K. (2021). Confirmed: A balanced diet with lots of fiber improves the intestinal flora. Info Diabetol 15, 30-31. doi: 10.1007/s15034-021-3718-9