Why We're Down For Protein Rich Breakfasts...
Some of us have busy mornings, leaving little time for a nutritious start.
In this blog, we'll discuss why you may want to start prioritising protein for your first meal of the day.
BALANCES BLOOD SUGAR
Prioritising protein in your breakfast, along with a balance of carbohydrates and fats, provides a more sustained energy boost, helping to prevent a midday crash. This is because protein is broken down into glucose and used for energy. (1)
When you choose breakfasts that are heavy in carbohydrates and low in protein, the carbohydrates are quickly converted into sugar, which can cause a spike in blood sugar levels.
Protein helps stabilize blood sugar by slowing the absorption of carbohydrates and sugars. Since protein breaks down more slowly than carbohydrates, its effect on blood sugar is more gradual. In contrast, carbohydrates are converted into sugar quickly, leading to a rapid increase in blood sugar levels. By including protein in your meal, you can avoid these spikes and help maintain steady energy throughout the day. (2)
MAY HELP REGULATE HORMONES
Protein and balanced meals can also help regulate cortisol (the stress hormone). When you eat a protein-rich meal, you’re providing your body with a more sustained source of energy, which can help keep cortisol levels in check. Sharp blood sugar crashes can elevate cortisol as your body tries to manage the stress of low energy, so stabilizing blood sugar with protein can help prevent this. (7)
A diet high in carbohydrates and sugars can contribute to several health issues, including insulin resistance. Insulin is a hormone that helps convert the sugar we consume into energy. However, when we consume too much sugar, it can overwhelm the body, leading to insulin resistance. This is particularly common in women with conditions like PCOS (polycystic ovary syndrome), where insulin imbalance can be a significant factor. (3)
MAY HELP WITH WEIGHT LOSS
Another benefit of prioritising protein in your diet is its potential to support weight loss. Protein helps you feel fuller for longer, which can reduce the urge to snack and prevent constant food cravings. One study found that increasing protein to 25% of total calories reduced late-night snacking by half and obsessive thoughts about food by 60% (4).
Another study in women showed that increasing protein intake from 15 to 30% of total calories helped them eat 441 fewer calories per day. They also lost 11 pounds (5 kg) in just 12 weeks (5).
While foods high in carbohydrates, like muffins, cereals, and grab-and-go bars, may seem like convenient options for busy mornings, they often lack protein. This can lead to feeling hungry again soon after eating and craving more food before lunchtime. (6)
WHAT TO EAT
When it comes to nutrition, we recommend opting for a protein source within each meal. Proteins like lean meats, poultry, eggs, fish and seafood, dairy products, and good-quality whey protein powders.
That being said, breakfast can often be a tricky meal to include protein into. Here are some of our suggestions:
EGGS: whether that be scrambled, poached, fried, or boiled! Eggs provide a brilliant source of protein and nutrition, making them an ideal pick for breakfast.
GREEK YOGHURT: Surprisingly, Greek yoghurt provides an impressive protein content, making it a quick and easy breakfast pick. Pair it with some fruit or nuts, and you're good to go!
Another great option is a high-quality yoghurt paired with Peak Supps grass-fed or vegan protein, with any added toppings of your choice.
Other breakfast options could include high-quality sausages, feta, or beans.
Peak Supps grass-fed whey is a high-quality, quick, and easy option to choose for those busy days. Whether you're chucking it in with your yoghurt, dessert, or just even as a quick shake, it gives you that extra protein boost.
Shop our full Protein Range here (click the italic writing to shop).
THE TAKE AWAY
Proteins are often associated with gymgoers and fitness enthusiasts, but as highlighted in this blog, protein plays a crucial role in a healthy diet for more reasons than just muscle growth. Adequate protein intake is an important part of a well-rounded diet for overall wellness.
RESOURCES & STUDIES
- https://www.diabetes.co.uk/nutrition/protein-and-diabetes.html#google_vignette
- https://www.dariohealth.com/members-articles/protein-and-diabetes-how-does-protein-affect-blood-sugar
- https://recreation.gsu.edu/2023/09/28/ways-to-support-females-hormones-through-nutrition/
- https://pubmed.ncbi.nlm.nih.gov/20847729/
- https://pubmed.ncbi.nlm.nih.gov/16002798/
- https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3033415/