What does a healthy breakfast for my joints look like?

A healthy breakfast lays the foundation for a successful and active day. In the long term, it can also be crucial for our well-being and health. We are therefore often asked by our patients what should be on the breakfast table.

Why a healthy breakfast is important

A healthy breakfast is more than just a good habit. Especially for people who lead an active lifestyle or struggle with obesity, the right choice of breakfast ingredients can make all the difference.

• Regulates blood sugar and insulin: A breakfast that is rich in fiber, such as porridge or wholemeal bread, helps to keep blood sugar levels stable. On the other hand, if you start the day with a breakfast high in sugar, such as jam sandwiches or croissants, your blood sugar level will rise quickly and then drop sharply again shortly afterwards. These fluctuations not only lead to cravings, but can also increase the risk of diabetes in the long term.
• Keeps you full for longer: A balanced breakfast keeps you full for longer and helps you avoid unhealthy snacks throughout the day. Foods such as wholegrain products and oatmeal release their energy slowly and thus ensure a lasting feeling of satiety.
• Ideal for the metabolism: People who are overweight in particular should know that carbohydrates are processed better in the morning than in the evening. In the morning, the body is better able to digest carbohydrates and convert them efficiently into energy, as the insulin function works optimally at this time of day. A high-fiber breakfast boosts the metabolism without increasing the risk of weight gain, which is more likely to be the case with carbohydrate consumption in the evening.

With a healthy breakfast, you can not only keep your blood sugar stable and support your metabolism, but also ensure long-lasting satiety.

What should a healthy breakfast contain?

An ideal breakfast should not only supply the body with energy, but also provide important nutrients.

• Plant-based and high in fiber: A healthy breakfast should be rich in fiber and as plant-based as possible. Fiber not only aids digestion and supports healthy intestinal flora, but also ensures a long-lasting feeling of satiety. Wholemeal products, such as oatmeal or wholemeal bread, are ideal for this.
• Fresh fruit and nuts: Fruits, especially berries, are an excellent addition to breakfast. They provide a variety of vitamins, antioxidants and fiber, which strengthen the immune system and supply the body with important nutrients. Frozen berries are also a healthy alternative to fresh fruit and can be enjoyed all year round. Nuts and seeds, such as walnuts or linseed, provide healthy fats and omega-3 fatty acids, which regulate cholesterol levels and promote heart health.

Which drinks go well with a healthy breakfast?

Studies show that coffee can have a protective effect on various diseases, including liver disease, Parkinson’s and even dementia. Filter coffee in particular is beneficial as it contains fewer oils that can increase cholesterol.

Tea is also an excellent choice. Green tea in particular is rich in antioxidants, which can reduce the risk of chronic diseases. Black tea also has health benefits, but not quite as strong as green tea.

Examples of an ideal breakfast:

• Porridge with oats, linseed, nuts and berries: This breakfast is a perfect combination of complex carbohydrates, fiber and healthy fats. Oat flakes provide long-lasting energy, linseed provides valuable omega-3 fatty acids and the berries add a natural vitamin and antioxidant boost.
• Wholemeal bread with almond butter or nut butter: Instead of jam, which often contains a lot of sugar, it is better to use healthy spreads such as almond butter or nut butter. These not only provide healthy fats, but are also a tasty alternative that ensures long-lasting satiety.

The combination of plant-based, high-fiber ingredients and healthy fats is the key to a balanced start to the day. A breakfast like this gives you the energy you need for the day, provides your body with important nutrients and supports balanced digestion.

Integrate protein and fats correctly into breakfast

Protein and fats are important for a balanced breakfast. They are important for building and maintaining muscles, cell repair and many other bodily functions. It is crucial to choose proteins and fats from the right sources and consume the right amount.

Moderate protein consumption

In the past, eating eggs was considered unhealthy, especially because of their cholesterol content. Today we know that eggs can be part of a healthy diet in moderation. However, consumption should be limited to around three to five eggs per week, as excessive consumption can slightly increase the risk of cardiovascular disease.

Yoghurt (ideally probiotic and unsweetened) or pulses such as chickpeas and soybeans provide high-quality proteins that supply the body with nutrients in the long term. Pulses for breakfast, such as hummus on wholemeal bread, are unusual but extremely filling and nutritious.

Healthy fats

Fats are essential for many bodily functions, especially for the absorption of fat-soluble vitamins and heart health. But it all depends on the quality of the fats. Nuts and seeds, such as walnuts, chia seeds or linseed, provide valuable omega-3 fatty acids that support the cardiovascular system and regulate blood cholesterol levels. Vegetable oils such as olive or linseed oil are also good sources of healthy fats and can be integrated into a healthy breakfast.

With this in mind, the team at Dr. Baron & Kollegen wishes you a good start to the day!