Consuming breakfasts rich in protein, fibre, and healthy fats, rather than refined carbs and sugar, can help control hunger and improve metabolic health, experts say.
Eating breakfast can still leave people hungry by mid-morning if the meal relies too heavily on refined carbohydrates and added sugar. According to the Rio Negro article, the issue is often not how much people eat, but what they eat: biscuits, sweet pastries, sugary cereals, white bread and sweet drinks may provide quick energy, yet they tend to be less filling when they appear without protein, fibre or healthy fats.
The reason lies partly in digestion. Harvard’s public health experts say fibre helps steady the body’s handling of sugar and can help keep hunger and blood glucose under better control. Soluble fibre also slows digestion by forming a gel-like substance in the gut, which can help prolong fullness. That is why a breakfast of tea or coffee with sweet biscuits is not the same as a meal that brings together several food groups.
Protein matters as well. Harvard Health says protein digests more slowly and can make breakfast more satisfying for longer. In practice, that means eggs, natural or Greek yoghurt, cheese, nuts and legumes can all help make the first meal of the day more balanced. Research reported by The Washington Post and Diabetes.co.uk suggests that breakfasts built around either more protein or more fibre can improve appetite control and metabolic markers, and that combining the two may be especially useful. A study in overweight adults published in a nutrition journal, however, found the effects on appetite were modest, suggesting satiety depends on more than one factor.
A simple approach is to combine protein, fibre and a source of healthy fat. Examples include eggs with wholegrain toast and avocado, natural yoghurt with fruit, oats and nuts, or wholegrain bread with peanut butter and banana. Oats are a strong option because of their beta-glucan content, a soluble fibre that can slow digestion. The broader lesson is that a filling breakfast does not have to be large or complicated; it simply needs to be more complete than a meal built almost entirely on refined starches and sugar.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
