Guest post by Holistic Nutritionist Jade Leighton
If you were to make one key change to your daily diet to improve your health it would be to have a savoury protein-rich breakfast. Most of us (particularly women) are protein deficient these days, and this is becoming even more of an issue as we are all chronically stressed and stress increases the breakdown of protein in the body.
Breaking your fast with a balanced breakfast with plenty of protein and enough fat helps to keep blood glucose levels stable and avoid jumping on the blood-sugar-rollercoaster for the rest of the day that can lead to energy spikes and dips, poor concentration, mood swings, and carbohydrate cravings. Over time, this poor blood sugar control can lead to inflammation and insulin resistance which are key drivers of disease.
You want to ensure that you’re getting plenty of protein (ideally around 3-4 eggs with additional protein sources like dairy products, meat or fish), as well as a sustaining fat source, and vegetables in your breakfast as it’s a great opportunity to set you up effectively for the day.
I also recommend using breakfast as a time to include fermented foods like kimchi or sauerkraut into the diet as these foods contain beneficial live cultures that promote a healthy gut microbiome. Your gut microbiome is intricately involved in immune regulation, resilience and the relationship between the gut and the brain. Studies suggest that consuming quality fermented foods are a great way of influencing the composition of the microbiome.
There are some things to keep in mind when buying fermented foods:
They should be unpasteurised containing live cultures - not pickled (a key indicator is whether they need to be refrigerated or not).
They should contain natural and quality ingredients that you would use at home.