Do you have protein in your breakfast?
Most people don’t !
But that may be your biggest mistake.Proteins help keep you fuller for long.
They may also help you eat less throughout the day
# Super tip
Breakfast foods should be low in glucose level and high in protein.
How will a great breakfast
- Better nutritional
- Reduced body mass index.
Better cognitive functions .
- Reduced incidence of chronic degenerating diseases like type 2 diabetes and cardiovascular disease .
- Healthier lifestyle & healthier food choices.
- More chance of regular eating patterns.
- More chance of exercising
Your food and your blood
What are the benefits of low glycemic index
This is super important.
Low and slow glucose release ,keep the energy levels balanced.
This prevent sudden energy dips.
Allows long period of satiety between meals.
Reduce hunger pangs.
Helps keep you full for longer.
Reduces fasting and post-prandial insulin,glucose, triacylglycerol, total cholesterol.
One in four or five American adults have NAFLD (Non alcoholic fatty liver disease).
Resent research discovered that high glycemic Index (HGI) foods caused more fatty liver.
Breakfast rich in fibres and moderately high
protein intake (15-20%), is an essential part of the treatment plan of NAFLD .
GL concept of food is based on the amount of carbohydrate in a serving .
- Oat Porridge
- All -Bran bran flakes
- Whole meal pita bread
- Special K Muesli
- Wholemeal bread
- White bread
- Corn flakes
Increased protein improve glycemic response.That is, the sugar is released slower in the bloodstream.
The less the sugar spike ,better it is for your body.
Keeps energy levels balanced.
Protein content in your meal, is key for satiety and appetite regulation .
Protein source is also important
Several human studies found that whey protein increases satiety .
More than other types of protein, such as casein, soy, and egg albumin.
This is considered to be due to its quick digestion and absorption.This results in rapid and large increase in plasma amino acids .
Unfortunately milk protein has a worrying effect on insulin.
Soya milk is not recommended .
So what to eat?
How much protein should you have?
1 to 1.3 gram of protein per Kg body weight per day.
15 gram of essential amino acids.
30 gram of total protein at each meal.
What does Research say ?
Top 5 breakfast protein
- 6 gram of protein (Egg white)
- 60Kcal of which 11 Kcal in Egg white
- No cholesterol.
- Zero carbohydrate.
2 tbsp (24 g) chia seeds contains:
- Calories: 117
- Protein: 4 grams
- Fat: 7.4 grams
- Fiber: 8.3 grams
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5)The impact of breakfast in metabolic and digestive health
Ikuko Kamada, Laurence Truman, […], and Denise Mortimore
6)Brand-Miller JC. Glycemic Load and Chronic Disease. Nutr Rev.2003;61:1. [PubMed]
7)Schulze MB, Liu S, Rimm EB, Manson JAE, Willett WC, Hu FB. Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women. Am J Clin Nutr.2004;80:348–56. [PubMed]