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The expert, known from the TV show “NDR-Ernährungsdocs” and author of several bestsellers, explains why the day’s first meal should not be underestimated.
Why breakfast is essential
According to Riedl, people who skip breakfast are at an increased risk of developing unhealthy eating patterns. Those who don’t eat in the morning tend to reach for unhealthy snacks later in the day.
“The metabolism is ready for food when you get up. You shouldn’t let it wait longer than two hours,” explains the expert.
Especially for diabetics, a nutritious breakfast can help to avoid blood sugar spikes and make the course of the day more stable.
What should be on the breakfast table?
A healthy breakfast should be rich in fiber and protein. Riedl advises against sugary meals such as toast with jam, as these negatively impact concentration and pose long-term health risks. Instead, he recommends high-fiber oatmeal, nuts, or protein-rich smoothies.
Green smoothie: Blend pear, half avocado, baby leaf spinach and mineral water for a fiber-rich start to the day.
Protein smoothie: Apple, cashew nuts, cinnamon, and soy drinks provide a healthy source of protein.
If you prefer something to chew on, try a homemade Bircher muesli with oat flakes, hemp seeds, and fresh berries.
The role of drinks at breakfast
Drinks also play a crucial role. Coffee is not only a stimulant but also offers health benefits as long as it is consumed without sugar. Alternatively, green and black tea offer antioxidant benefits and can even prevent dementia, according to Riedl.
A better start to the day
A balanced breakfast can do a lot: it gives you energy, keeps your blood sugar stable, and reduces the risk of hunger pangs. If you don’t have much of an appetite in the morning, you can opt for small portions or postpone breakfast. The key is to start the day with the right nutrients.
- source: dagens.de/picture: Image by Tony Flood from Pixabay
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