Which Is the Better Choice for Breakfast?

From trendy fiber bars to Starbucks protein coffee, the obsession of the Americans for these two macronutrients seems to only grow.

Fibers and proteins are of course necessary for a balanced diet. But is there one you should give priority to, especially at the start of your day?

“When it comes to breakfast, fibers and proteins form a powerful duo” Erin Palinski-Wade, RD, CPT, dietitian and author based in New Jersey, said Health. “Fibers help maintain digestion and blood sugar on the right track, while proteins are essential to stay full, support muscles and stimulate metabolism.”

But here is what you need to know about how each of these nutrients affects your body, especially for breakfast, so that you can Choose a winner based on your personal health goals.

Fibers have many health benefits and are a particularly good choice in the morning.

For one, consume fibers helps digestion By adding volume to stool and softening them, which helps relieve constipation.

Fiber can also “allow you to feel full longer ”, said Megan Meyer, PHD, communication consultant and nutritional immunology researcher based in North Carolina.

The advantages also have longer -term effects:Nutrient helps improve your metabolic health By maintaining blood sugar and promoting weight management. Fibers also support heart health By lowering cholesterol and triglyceride levels.

“The fibers also serve as food in the intestinal microbiome, supporting a diversified and healthy intestinal flora. »» Meyer said Health. This can reduce the risk of irritable colon syndrome, irritable colon disease, diabetes and other problems related to intestinal microbiome imbalance.

How much do you need per day?

Depending on your age, women should strive to consume about 22 to 28 grams (g) of fiber per day, While men should consume 28-34 g per day. However, estimates suggest that only around 5 % of the American population achieves its fiber targets.

Are there disadvantages?

Although the fibers are excellent for health, consuming too much and too quickly can turn against you.

“A sudden increase in fibers can cause bloating, gases or digestive discomfort. And if you do not drink enough liquids, a very high fiber intake can sometimes cause constipation or, in rare cases, even blockages, “said Palinski-Wade.

Since the fibers can change the way your body absorbs certain nutrients, “slowly increase your fiber consumption over time and make sure your water intake as you increase your fibers,” she said. “I recommend increasing only a few grams every few days.”

Fiber -rich foods

There are many foods rich in fiber, especially oatmeal, apples, pears, lentils, blueberries, wheat or sound cereals. When it comes to Fiber-rich breakfast options You can in particular try:

• Toast of a lawyer with hemp seeds
• Pudding at Chia
• Smoothie with berries and flax seeds
• Chickpea and sweet potato peas
• Coconut flour pancakes

Similar to fibers, the consumption of protein in the morning has been associated with many health benefits.

“Proteins promote the feeling of satiety, they therefore help you feel full longer, which promotes weight management” said Meyer.

In fact, several studies have shown that breakfasts rich in protein are linked to a loss of appetite and a lower calorie intake throughout the day.

More, Eat more protein for breakfast “promotes muscle health by increasing lean muscle mass” Meyer explained.

This can be particularly important for people who age: after thirties, the body begins to lose 3 to 5 % of its muscle mass per decade.

How much do you need per day?

American adults are encouraged to consume 0.8 g of protein for each kilogram of body weight (approximately 54 g for a person of 150 pounds). Essentially, proteins should represent around 10 to 35 % of your daily calories.

“If you fill your plate with about a quarter of lean protein for breakfast and the rest of your meals throughout the day, you will be on the right track to reach this goal without doing too much,” said Palinski-Wade.

Most Americans consume enough protein, but lack protein from seafood, nuts, soybeans and seeds.

Are there disadvantages?

Before filling up with protein, Make sure you get it from healthy sources. Transformed meats and red meat can be rich in saturated fats and sodium, which can harm cardiovascular health, Palinski-Wade said.

Also monitor the amount of protein you consume. High quantities can “put pressure on the kidneys if you already have kidney problems,” she added. “Protein -rich diets can also disrupt nutritional balance or cause digestive disorders if they are not associated with other key nutrients.”

Protein -rich foods

Meat, seafood, poultry, beans, nuts, as well as milk and dairy products are all good protein sources. In the morning, you can try these protein-rich breakfast dishes:

• Huevos Rancheros
• Toast with peanut and banana butter
• Fruit bowl with cottage cheese
• Protein pancakes or waffles
• Burritos Breakfast with black beans

Focus on a single nutrient simplifies your mornings, but the experts agree:Do your best to maximize proteins and fibers to breakfast.

“Together, they sat down longer, stabilize your blood sugar, support digestion and metabolism and help you meet your daily nutrient needs with a balanced and satisfactory start to the day,” said Palinski-Wade.

The simplest strategy is to Find foods rich in fiber and protein that combine naturally, She suggested:

• Mix Greek yogurt with chia seeds, flax seeds or berries. Yogurt is an excellent base rich in protein: you can garnish it with seeds, nuts and fruit, all rich in fiber. “They add both nutrients and flavor,” said Palinski-Wade.
• Add the avocado to the eggs. Eggs provide proteins and avocado contains a lot of fiber.

Or, added Meyer, Favor foods that contain large quantities of these two nutrients. Its favorite is the pistachios: a portion (30 grams) offers more than 6 grams of protein and 2 grams of fiber.

Other foods that contain both proteins and fibers include:

• Oats
• Grilled bread with whole wheat
• Nut
• Lenses
• Beans

“I would recommend giving priority to food containing at least 2 to 3 grams of fiber and 5 to 10 grams of protein. Bonus if a food reaches these two figures”, said Meyer.