The French breakfast, coffee/ chocolate milk, cereal/ bread with butter and jam served with orange juice is the worst case scenario in naturopathy. To avoid gaining weight, suffering from a glycemic peak and then the 11 o'clock craving or simply to be in good shape, proteins must be consumed in the morning. Find out why you should embrace protein at breakfast.
Why sugary breakfasts are dangerous for your health
We have been used since our childhood to eating sweet food in the morning: chocolate milk, coffee, coffee with milk, usually with 1 or 2 lumps of sugar and/or industrial cereals (too sweet), buttered white bread with a layer of jam or spread and then served with a glass of orange juice because "it's good, it contains vitamins" ...
Once in a while, this is not a problem. What is dangerous in this type of breakfast is when it is consumed every day, all year round, and all the more so for small organisms in the process of construction.
All this sugar generates a glycemic peak (a rise in blood sugar). To manage this "attack", the pancreas must secrete insulin en masse. After a while, it gets tired (this is pre-diabetes) and then burns out (this is diabetes). The cells can no longer keep up.
Juice is not a good idea. It is better to bite into a fresh fruit, or even consume them in compote. Indeed, without the pulp, the juice becomes a sugar bomb because it is the pulp that allows the sugar to be retained within it for a delayed diffusion in the bloodstream.
The consequences of this type of breakfast on the behavior: immediate but temporary excitement, difficulties of concentration during the morning, hunger at 11 am, sleepiness at the end of the morning...
A protein breakfast to get your dopamine fix
Proteins, once degraded, are transformed into amino acids. These are responsible for the production of a number of neurotransmitters. Thus, according to the circadian cycle, in the morning we witness a mass secretion of dopamine, a neuro-hormone that gives us the morning starter effect. It is important to understand that it can only be secreted if there is a protein intake beforehand.
So, if you have trouble getting going in the morning, if waking up is difficult, before throwing yourself on the coffee or tea, perhaps you should look at your plate... Does it contain any protein? Are you eating enough good quality protein at your main meals?
Protein in the morning for a good mood
In the family of neurostransmitters, we present serotonin. Although it is secreted at the end of the day, it is synthesized from tryptophan which is an amino acid (it also plays a role in the synthesis of melatonin, the sleep hormone).
The proteins provided in the morning prepare for the rest of the day.
Consequence of a balanced serotonin level: stable and even rather good mood, drive, restrained food impulses, controlled emotions...
Protein for weight loss
Protein at breakfast makes you feel full. They reduce hunger and require more energy (calories) from the body to metabolize them.
Moreover, as stated in the previous section, proteins allow the synthesis of serotonin. The latter, when it is unbalanced, is responsible for sweet cravings, food urges such as bulimia, hyperphagia, "emotional eating" ...
Where to find protein for a balanced breakfast?
Maybe you're not a fan of the salty English breakfast: egg and ham.
Here's where you can find protein for a healthy, indulgent breakfast:
oilseed puree: peanut, almond
oilseeds
goat's or sheep's milk cheese
eggs: homemade pancake
chia : to incorporate in your smoothies bawls
hemp protein powder
banana (for tryptophan)
To conclude with proteins in the morning
Protein in the morning helps to keep weight off or even off. They improve cognitive functions (concentration, reflection, learning, memory...) and the mood of children and adults!
e here ...