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A frequent breakfast mistake could lead you straight to the snack drawer by afternoon.
Many people in the U.S. choose breakfast options that are high in carbohydrates while neglecting protein. This imbalance can trigger energy crashes that increase cravings for sugary snacks later in the day.
Marissa Karp, a registered dietitian based in New York City and founder of MPM Nutrition, highlights how breakfast often becomes a carb-rich meal dominated by items like toast, cereal, pastries, or even just coffee.
While these choices may be convenient, they generally lack the protein necessary for sustained energy. As a result, individuals often find themselves feeling hungry once again within a short span.
How does protein figure into this equation? It takes longer to digest compared to simple carbohydrates, thus effectively suppressing appetite for an extended period. Moreover, protein is vital for producing neurotransmitters such as dopamine and serotonin, which can significantly influence mood and mental well-being, according to Karp.
“Starting the day with protein provides your brain with the necessary building blocks for memory, emotional stability, and mental clarity,” she explains.
Beyond immediate appetite control, protein can also stabilize blood sugar levels, which is crucial for maintaining energy and a positive mood throughout the day.
Despite the growing popularity of protein-rich foods, many Americans consume the majority of their protein during dinner, primarily in meat form. This timing can be counterproductive, as proteins consumed late in the day do not contribute to energy levels in the same way they would if eaten in the morning, states the American Society for Nutrition.
Adding to the confusion, many individuals are unsure about their specific protein needs. Dr. Jaclyn Albin and registered dietitian Milette Siler, participants in the Culinary Medicine Program at UT Southwestern Medical Center in Dallas, Texas, reveal the latest recommendations.
The current dietary guidelines suggest a daily intake of 1.1 to 1.6 grams of protein for every kilogram of body weight. They advocate for a breakfast containing 20 to 30 grams of protein.
“Our formula is protein plus produce. Including some fiber will keep you feeling full longer,” Albin notes during her discussion with Fox News Digital.
It can be easy to increase protein intake without hefty expenses on supplements or protein shakes. Siler suggests practical tips like draining and rinsing a can of cooked beans for easy incorporation into various dishes throughout the week.
Other simple strategies include sprinkling hemp seeds, which contain up to ten grams of protein per serving, over favorites such as avocado toast or opting for a tofu scramble in place of traditional eggs.
Experts urge careful consideration of processed foods and protein-fortified drinks marketed as healthy. Robin DeCicco, a certified holistic nutritionist from New York, cautions that many breakfast items can mislead consumers.
“Many cereals, granolas, portable bars, breads, muffins, flavored oatmeals, and sugary yogurts are essentially refined carbohydrates,” DeCicco states. While they may provide an initial surge of energy, a crash typically follows.
DeCicco shares some of her favorite nutritious breakfasts, such as plain Greek yogurt, flavored with cinnamon, vanilla extract, berries, ground flax seeds, and walnuts. Another option includes eggs scrambled with vegetables like zucchini, tomatoes, and spinach, paired with avocado and hemp seeds.
She humorously suggests that breakfast doesn’t have to adhere to traditional notions, stating, “Who says breakfast can’t be dinner food? Leftover grilled salmon with sautéed spinach and lentils can make a delicious start to the day.”
If cravings for an afternoon treat do arise, Karp recommends opting for snacks like dark chocolate and almonds, Skyr yogurt combined with berries, or a protein smoothie enriched with spinach and nut butter. She explains that afternoon sugar cravings can signal that the body did not receive sufficient protein, fiber, or healthy fats earlier.
“When cravings strike, aim to eat something balanced that will help stabilize your blood sugar until dinner,” Karp advises.
Albin emphasizes the importance of listening to one’s body when cravings occur.
“Ask yourself if you are genuinely hungry, or are you dehydrated, bored, or stressed? Many people turn to food as a comfort mechanism, but healthier alternatives exist to manage stress without relying on low-quality foods,” she adds.
“Consuming protein throughout the day enhances your ability to make better dietary choices,” she concludes, reinforcing the role of protein in overall mental and physical tone.
Ultimately, incorporating a sufficient amount of protein into breakfast can not only stave off cravings but also positively influence mood and energy levels as the day progresses.
Prioritizing protein can significantly alter the way individuals experience their afternoons, steering them away from unhealthy snacking habits and establishing a pathway to improved well-being.
