We’ve all heard that breakfast is “the most important meal of the day”—but we don’t often stop to consider why. Here’s a quick crash course: Because the foods we eat first thing in the morning are also the first to enter our system after a long period of fasting overnight, they are responsible for stimulating the metabolism, balancing the blood sugar, and providing energy. In other words, breakfast prepares our entire system to take on the day.
With that in mind, it makes sense to carefully consider which foods we’re choosing to start our days with. After all, if what we eat directly impacts our physical and emotional wellbeing for the whole day, then it better be high quality. But nutritionists say it’s not just a matter of choosing traditionally “healthy” foods like fruit and yogurt over donuts and pastries; it’s also important to consider how our breakfast influences our blood sugar. Ideally, we want to stabilize it immediately—and keep it that way. The best way to do that? Eating a protein-rich, fiber-filled breakfast that is savory, not sweet.
How blood sugar impacts the brain
Stabilizing our blood sugar first thing in the morning has a host of benefits—and it all starts with the brain. “The cells in our brains are called neurons, and they feel the effects of glucose spikes just like the rest of the body,” explains author and biochemist Jessie Inchauspé, who is best known as @glucosegoddess on Instagram. “Neurons feel inflammation, glycation, and insulin resistance, which can manifest as brain fog—loss of cognitive abilities such as memory, concentration, language or reasoning—increasing the risk of developing diseases such as Alzheimer’s. To protect our brain, eating well is very important,” she warns.
Always breakfast, always salty
To control the glucose spikes that Inchauspé refers to, it is essential to always start with a savory breakfast based on protein, healthy fats, and—most importantly—nothing sweet. “If you have sugar cravings, chronic fatigue, brain fog, trouble sleeping, or skin problems, then stabilizing your glucose levels will help,” explains Inchauspé. “Since the vast majority of the population has unstable glucose levels (some studies estimate up to 80% of people), then opting for a salty breakfast can help.”