The true healthy breakfast is far from what the media tries to sell us. And no, skipping it won't give you a heart attack.
During the past week a study of Spanish origin came to the fore, which was echoed by all the major Spanish and even international media: " skipping breakfast is as bad as smoking ", " skipping breakfast doubles the risk of heart attack ", and other headlines with similar characteristics referring to the true healthy breakfast.
Let's start with the obvious fact that without an eye-catching headline, nobody reads your article, and I think that in this case all or almost all of these outlets were sensationalized. Now, on the other hand, in all of them the study is explained correctly in its content (that is why you always have to read beyond the headline, although nowadays few do).
Today we will review not only this study, but some others, unraveling what a healthy breakfast really looks like, why it is not true that it is the most important meal of the day, and what is true in that it is "bad" to skip breakfast.
What a real healthy breakfast looks like
Although even today food marketing continues to sell us that the standard healthy breakfast consists of a glass of milk (or coffee) with toast or cereal, and sometimes (depending on advertising), an orange juice, the reality is that things are not that simple. Some of these foods add up to a good breakfast, but with some variations that we should take into account.
For example, the breakfast cereals sold to us on an industrial level are usually rich in added sugars. Although they try to sell us that they are enriched with other nutrients, they are still not the best option, since the ideal would be to find a food rich in these nutrients without having to be added artificially in order to sell more. For its part, we know that it is better to consume fruit and not juices, since juices are rich in free sugars and lead to discarding the rest of the fruit, thus depriving us of all the other nutrients and fiber in these foods.
A truly healthy breakfast is exactly like any other meal: it should include carbohydrates, healthy fats, and protein. As we can see, in the aforementioned breakfast-advertisement, carbohydrates predominate almost entirely (white bread toasts, cereals that are usually rich in sugar, juices ...).
What to bring a healthy breakfast
The reality is that a good healthy breakfast should be made up of other ingredients:
· Whole grains: oatmeal or spelled flakes, or toast of rye bread or spelled bread, among other examples.
· Proteins: Serrano ham, smoked salmon, turkey breast, whipped fresh cheese or unsweetened yogurt, or even nuts such as almonds.
· Healthy fats: a drizzle of olive oil on toast, or dried fruit like walnuts, and even a side on toast like fresh avocado or guacamole are good options.