Breakfast is often considered the most important meal of the day, yet many individuals find it difficult to select the right foods. Several of the common breakfast options, including cereals, smoothies, fruits, pancakes, and spreads, tend to be high in sugar.

Additionally, many believe that breakfast should be large and heavy to be considered healthy, but this may not be the most effective way to start your day. To explore this topic further, the OnlyMyHealth team spoke with Dr Preeti Nagar, Dietitian at Noida International Institute of Medical Sciences College and Hospital (NIIMS). She highlighted the differences between sweet and savoury breakfasts and discussed which options are healthier for individuals looking to optimise their morning meals.

Also Read: What Does An Ideal Breakfast Look Like For Diabetics: Foods To Eat And Avoid

Sweet Versus Savoury Breakfast: Which Is Healthier?

According to Dr Nagar, whether you really choose a sweet or savoury breakfast depends on your personal preferences and nutritional goals.

She says, “Sweet breakfasts, like fruit smoothies or oatmeal with honey, can be energising and satisfying for those who enjoy a sweeter start to the day. They often provide quick energy but can lead to a sugar crash later. On the other hand, savoury breakfasts, such as eggs with vegetables or whole grain toast with avocado, tend to be more filling and can help stabilise blood sugar levels. They often provide a good balance of protein and healthy fats, keeping you satisfied longer.”

Both of these types of breakfasts have different nutritional profiles.

Sweet breakfasts: These often include items like cereals, pancakes, or fruit smoothies. They tend to be higher in carbohydrates and sugars, which can provide quick energy. However, they might lack protein and healthy fats, leading to a quicker drop in energy levels.

Savoury breakfasts: Options like eggs, yoghurt with nuts, or whole grain toast with avocado are typically richer in protein and healthy fats. This combination can help keep you fuller for longer and stabilise blood sugar levels. They often contain more fibre, especially if you include whole grains or vegetables.

Sweet Breakfast And Blood Sugar Spikes

In addition to skipping breakfast, starting your day on a sugary note can also spike your blood sugar levels, as per Dr Nagar.

She explains that a sweet breakfast can cause a quicker spike in blood sugar levels due to its higher sugar and carbohydrate content. This rapid increase can lead to a surge of energy, but it’s often followed by a crash, leaving you feeling hungry and fatigued shortly after.

In contrast, a savoury breakfast, especially one rich in protein and healthy fats, tends to provide a more gradual rise in blood sugar. This helps maintain stable energy levels throughout the morning, reducing the likelihood of cravings and energy dips, the doctor adds.

Also Read: Healthy Breakfast Foods To Keep You Energised Throughout The Day

Why Expert Advises Eating A Savoury Dish For Breakfast

If you are truly concerned about your health, fitness, and blood sugar levels, then it might be beneficial to choose a savoury meal for breakfast. Dr Nagar lists some of the long-term advantages:

Better blood sugar control: Savoury breakfasts, often higher in protein and healthy fats, can help stabilise blood sugar levels. This can reduce the risk of insulin resistance and type 2 diabetes over time.

Weight management: Protein-rich meals tend to keep you fuller for longer, which can help prevent overeating later in the day. This can be beneficial for maintaining a healthy weight.

Improved satiety: Savoury options can enhance feelings of fullness, reducing the likelihood of snacking on unhealthy foods before the next meal.

Nutrient density: Savoury breakfasts often include whole foods like vegetables, eggs, and whole grains, which provide essential vitamins and minerals that support overall health.

Reduced sugar intake: Regularly opting for savoury breakfasts can help lower overall sugar consumption, which is linked to various health issues, including obesity, heart disease, and dental problems.

How To Create A Healthy Sweet Breakfast

What you eat depends on your personal preferences and health goals. If you have a sweet tooth and are not afraid to challenge your body, there are some ways you can still manage a healthy, balanced diet. Here’s what to ensure:

• Instead of refined sugar, try using natural sweeteners like honey, maple syrup, or even mashed bananas.
• Incorporate fresh fruits like berries, apples, or bananas, which can provide natural sweetness along with fibre, vitamins, and minerals.
• Choose whole grain cereals or oats.
• Include protein sources like Greek yoghurt, cottage cheese, or nuts.
• Add a sprinkle of nuts or seeds for healthy fats.
• Keep an eye on portion sizes, especially with sweet toppings.

Conclusion

Between sweet and savoury breakfasts, savoury breakfasts can be a better option when it comes to regulating blood sugar levels. However, both can be made healthy depending on the kind of foods you choose to incorporate. Ensure that you create a balanced diet by adding fibre, protein, healthy fats, vitamins, and minerals. Additionally, if you go for sweet meals, then opt for natural sweeteners like fruits.