I heard a nutritionist say that, instead of so much bread, we should get used to eating leftovers from the previous day for breakfast, particularly legumes. What is true in that?
Ruth
— reader of elDiario.es
If your breakfast consists of coffee with milk and cookies, you are with the majority of the population in Spain, although that does not mean that it is the best for you. According to the data of the Ministry of Agriculture, Fisheries and Foodthree out of four people in Spain have a sweet breakfast, which they prepare and consume in less than 10 minutes. Salty breakfasts, such as eggs, are reserved for the weekend.
According to the same report, the foods most consumed at breakfast are milk, bread, cookies and pastries; although depending on the regions, olive oil, jam, juices and fresh fruit are also present. Far below, cold cuts and sausages.
It is, therefore, easy to see that breakfast in Spain is often high in carbohydrates: flour, sugar, and accompanied by some fat, which in the case of cookies and industrial pastries, is not even healthy fats. .
“The first question is whether it is necessary to have breakfast,” says nutritionist María del Mar Silva Rivera. “There is no obligation to have breakfast, because there is no fixed number of meals that we have to eat. But if we distribute the energy intake throughout the day, the amount we ingest is smaller, and our body can take advantage of it better than if we eat fewer very large meals,” he explains.
Having breakfast or not does not seem to be as important as the sum of all the meals at the end of the day. In a study randomized and controlled study – the highest quality – from the American Society of Nutrition, carried out with more than 300 overweight people, it was found that eating breakfast or not having breakfast had no significant effect on weight loss.
However, other studies provide a more interesting perspective: eating breakfast can help regulate appetite during the rest of the daybut they don’t serve any breakfast. To have this effect, breakfast must contain a protein serving of about 30 grams. “If I have a croissant with jam for breakfast, it will not regulate my appetite, because it produces a glucose spike and more hunger later,” Silva clarifies. “But a breakfast with protein and fiber, which are satiating, can help. That’s why having eggs for breakfast is a good idea,” he adds.
“Throughout human history, the problem was getting enough energy and nutrients from food,” Silva explains. “But in the 21st century there are no external elements that prevent us from eating everything we need, and what our body does not need immediately, it stores,” he concludes. Indeed, appetite control may be behind the benefits of eating breakfast. In one extensive review of studies found that those who eat breakfast seven times a week have a lower risk of cardiovascular diseases, diabetes, obesity, hypertension and elevated LDL cholesterol levels.
People who need a sweet breakfast, in my experience, have had worse dinners, they have not had any protein for dinner, nor anything that regulates glucose levels at night. When they come to breakfast they have low blood glucose levels and their body asks for sweets.
Maria del Mar Silva Rivera
— nutritionist
In defense of salty breakfast
A sweet breakfast with bread and jam, pastries or sugary cereals is a source of quickly absorbed carbohydrates and large amounts of added sugars. This also includes other ‘natural’ sources of sugar such as juices or honey, which are still sugar.
This high intake of carbohydrates and fat generates spikes in glucose and insulin in the body, which has been linked to fluctuations in energy levels and an increased risk of developing long-term health problems. “It makes you hungry much sooner,” says María del Mar Silva. “People who need a sweet breakfast, in my experience, have had worse dinners, they have not had any protein for dinner, nor anything that regulates glucose levels at night. When they come to breakfast they have low blood glucose levels and their body asks for sweets,” he adds.
This is where a savory breakfast could help avoid these ups and downs, but in general, this involves cooking. Therefore, eating leftovers from last night’s dinner for breakfast can offer interesting health benefits compared to traditional breakfasts rich in bread and sweets. A dinner usually consists of a protein source, such as eggs, meat or fish, vegetables and carbohydrates with a lower glycemic load, such as potatoes.
In many Asian cultures, such as Chinese, Korean or Japanese, breakfast is made up of the same foods as the other main meals.
“Eating leftovers for breakfast is something we’ve all done at some point, it’s not that strange,” says Silva. In fact, this is common in other countries. In many Asian cultures, such as Chinese, Korean or Japanese, breakfast is made up of the same foods as the other main meals: rice, miso soup and grilled fish in Japan, rice porridge and steamed buns filled with meat. in China, or kimchi, soup and grilled fish or meat in Korea.
Leftovers from dishes such as baked vegetables, meat or fish stews, or cooked legumes contain essential fiber, vitamins and minerals that improve digestive intestinal health and reduce the risk of chronic diseases. A recent study found that soluble fiber (contained in cereals such as oats or legumes) in breakfast has beneficial effects on glucose regulation in patients with diabetes. This improvement in insulin sensitivity from soluble fiber has beneficial effects such as cholesterol regulation and a lower risk of cardiovascular diseases.
More protein and fiber
“The secret is in the fiber and proteins,” says Silva. “A breakfast with carbohydrates and fat without fiber causes a glucose spike. Even the English breakfast, which is not perfect, is better in this sense, since they are having beans, eggs and meat for breakfast.”
The secret is in the fiber and proteins. A breakfast with carbohydrates and fat without fiber causes a glucose spike. Even the English breakfast, which is not perfect, is better in this sense, since beans, eggs and meat are eaten for breakfast
Maria del Mar Silva Rivera
— nutritionist
Another advantage of consuming leftovers is the opportunity to avoid waste, make the daily diet more sustainable and avoid ultra-processed foods, such as industrial pastries. There are studies that suggest that the act of preparing and using food better also contributes to a more conscious and balanced relationship with food, which can help regulate weight and impulsive eating behaviors. This approach could be check with studentswho improved their diet after learning to cook and prepare their own meals.
If there are doubts about the amount of calories in breakfast based on leftovers from dinner, keep in mind that by introducing proteins and healthy fats, more calories at breakfast do not necessarily translate into more calories ingested at the end of the day. , since it will most likely reduce our appetite for subsequent meals. There are studies that indicate that eating most calories in the first half of the day It’s healthier than making big dinners.
*Darío Pescador is editor and director of the Quo magazine and author of the book your best self Posted by Oberon.
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