When we approach the subject of breakfast, two sides collide: on one side the salty team and on the other the dessert team. Breakfast is above all a key moment. According to a study published by Snacking in 2019, this meal remains at “A real ritual for French workers as only 13% of them say they ignore this first meal of the day“.
No wonder as it can be synonymous with emergency after a night’s sleep. For others, it rhymes with a friendly moment of sharing, especially on weekends. Conversely, for some, lack of appetite or time forces them to skip this said to be the most important meal of the day.
What is it really? Do we prefer sweet or rather salty? Is it serious if we skip this meal? Let’s take the point together to know the good habits to adopt.
What happens after a good night’s sleep?
Sleep is synonymous with detoxification for the body. Indeed, during a night without eating (overnight fasting), the digestive system is finally at rest. The body can then start working to eliminate toxins accumulated throughout the day. The link between night rest and breakfast concerns the composition of the latter.
It is at this time that the theme of the chrononutrition takes all its importance and you will understand why.
Focus on chrononutrition
Chrononutrition or chrono-feeding, consists of organize your food intake according to the times of the day. In other words, in the morning we will favor a protein and lipid intake to promote key neurotransmitters including dopamine and norepinephrine. Noon will be modeled on the same model. As for the evening, it will be necessary to opt for a carbohydrate intake to boost serotonin, the famous hormone of well-being.
Neurotransmitters are molecules located between two neurons that transmit information to the nervous system. For example, when we wake up, our body secretes norepinephrine and dopamine in particular.
- The noradrenaline it is the neuromediator of wakefulness, alertness and enthusiasm. It’s kind of a kick start pedal.
- The dopamine it is both a hormone and a neuromediator. His role is to bring us energy and motivate us on a daily basis.
To enhance these neuromediators, it is possible to favor a quality protein intake (eggs, lean meat such as chicken), or hard cheeses as well as sprouted soy.
Savory or sweet breakfast?
As we have seen above, breakfast should be a quality protein meal. But that is not all, lipids are also essential because they play protective role body, especially for the heart. Their they are excellent anti-inflammatories thanks to the contribution of omega 3. But also to endorse a energetic and structural role of the body. In fact, fats make up our cell membranes as well as our hormones.
Hence, the ideal being limit your intake of saturated fat (cold cuts, margarine, sunflower oil, pastries, biscuits, etc.), and promote omega 3 fats (rapeseed or nut oil, quality-labeled free-range eggs, chia seeds soaked the day before, etc.). Other lipids are interesting such as those found in olive oil, avocado or oilseeds (walnuts, almonds, Brazil nuts etc.).
Sugars, yes, but the good ones!
As for the sources of carbohydrates (sugars), it will be needed limit foods with a high glycemic index which are found in particular in bottled fruit juices, white bread or sandwiches, biscuits and industrial cereals, or even in pastry. These promote the secretion of insulin into the blood causing reactive hypoglycemia. In other words, the repercussions on our body involve bouts of fatigue, sugar cravings or even a drop in concentration.
To reduce this phenomenon, we will favor whole or semi-whole grains such as sourdough wholemeal bread, wholemeal bread), oatmeal or fruit.
In short, there is no such thing as an ideal breakfast, it’s all about finding good sources of protein and fat if you’re more of a savory breakfast fan. Or low-glycemic carbohydrates if you have a sugary breakfast.
An interesting exercise to do in the morning would be to write down your morning meal and the time when signs of reactive hypoglycemia occur. Depending on this, you can adjust your breakfast and monitor the evolution of these symptoms.
Some ideas for breakfast
- Buckwheat pancake or crepe + fruit compote.
- Porridge with oatmeal + fruit + oil seeds.
- Chia seeds soaked the day before in almond milk + fruits (eg red fruits, banana).
- For the more motivated: Yum or Fruits from France Guillain.
- Coconut milk + fruit + a handful of oil seeds.
- Hard-boiled egg + sourdough bread + organic raw butter.
- Naturally leavened bread + oilseed puree (hazelnuts, almonds…).
- Natural yeast toast + avocado + tomato + goat cheese.
Beverage : infusion, chicory, unsweetened vegetable milk or a cup of coffee or tea (be careful because the latter two can inhibit the absorption of iron. It is therefore preferable to consume them between meals).
There are many alternative recipes on the internet for people who are gluten or lactose intolerant.
What if I skip this meal? the famous intermittent fasting
Due to lack of time, motivation, or lack of appetite in the morning, breakfast is removed from the list of meals of the day. Don’t worry if you recognize yourself in the last situation: it is important to listen to yourself and not force yourself to eat.
For the other cases, however, a minimum of organization and willpower will be required because we have seen that this meal constitutes our energy for the day, especially after an overnight fast and allows us to modulate our appetite, thus avoiding cravings.
The rules to follow if you are a follower of intermittent fasting
- Don’t snack at any time of day, especially if it’s sweet snacks.
- Avoid breaking this fast with processed / industrial meals, fast food, or other “heavy and substantial” meals.
- Avoid overloading your dinner. The latter shouldn’t make up for the fact that you didn’t have breakfast!
Click here to find the advice of Chiara Denis, naturopath and foot reflexologist in Lyon.
Brunch is a term that originated in the United States before being introduced to England in the late 19th century. This term combines the words breakfast (breakfast) and lunch (lunch) and is generally taken at the end of the morning or even the beginning of the afternoon on weekends. The foods that compose it are substantial and combine sweet and salty.