New publications
Nutritionists from the USA have found out what foods are good to eat for breakfast
Last reviewed: 01.07.2025
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Scientists from the USA have found out which foods are healthy to eat for breakfast and published their observations in the Journal of Nutrition and Metabolism.
A group of nutritionists led by Professor Kantha Shelke and Richard Mattes tested how breakfast affects the feeling of fullness throughout the day and blood glucose levels. The results of the study showed that about 30% of Americans skip breakfast one to three times a week. If people manage to eat in the morning, they most often prefer cereal or eggs.
Meanwhile, the authors of the study emphasized the use of low glycemic index foods for breakfast. The glycemic index characterizes how much a given product increases blood sugar levels after eating. This indicator applies only to carbohydrates. Foods with a high glycemic index are quickly digested and increase the concentration of glucose in the blood. These are sweets, juices, sweet soda, white bread. And carbohydrates with a low glycemic index, on the contrary, are broken down more slowly, which leads to a smoother increase in blood sugar and moderate insulin secretion. This is very important for diabetics. And for healthy people it is considered more useful food.
The authors of the study found that people who ate almonds for breakfast, which have a low glycemic index, felt full longer. In addition, they had lower glucose levels not only after breakfast, but also after lunch. Thus, a breakfast with a low glycemic index helps to avoid a strong increase in blood glucose after the next meal. After such a breakfast, people feel full longer, which helps to avoid overeating throughout the day. And this is very important, because a huge number of people today have a carbohydrate metabolism disorder. According to scientists, by 2030, 16% of the world's population will have such problems.
To protect yourself from the global obesity epidemic, doctors advise choosing the perfect breakfast. And it, in addition to a low glycemic index, should be appetizing, pleasant to look at and taste, not fried. Also, a not very large portion for breakfast should quickly and for a long time give a feeling of satiety. And, finally, these products should be liked by the whole family.
[