I heard a nutritionist say that instead of so much bread, we should get used to eating yesterday’s leftovers for breakfast, especially legumes. What’s the truth in that?
Ruth
— elDiario.es reader
If your breakfast consists of latte and biscuits, you are part of the majority of the Spanish population, although that doesn’t mean it’s best for you. According to data from the Ministry of Agriculture, Fisheries and Food, three out of four Spaniards prepare a sweet breakfast, which they prepare and consume in less than 10 minutes. Savory breakfasts, like eggs, are reserved for the weekend.
According to the same report, the most consumed foods for breakfast are milk, bread, biscuits and pastries; although depending on the region, olive oil, jam, fruit juices and fresh fruit are also present. At the bottom, cold meats and sausages.
It is therefore easy to see that breakfast in Spain is often rich in carbohydrates: flour, sugar and accompanied by some fats which, in the case of biscuits and industrial pastries, are not even healthy fats.
“The first question is whether it is necessary to have breakfast,” explains nutritionist María del Mar Silva Rivera. “There is no obligation to eat breakfast, as there is no set number of meals to eat. But if we spread energy intake throughout the day, the amount we ingest is smaller and our body can benefit from it better than if we eat fewer very large meals,” he explains.
Whether or not to eat breakfast doesn’t seem as important as the sum of all the meals at the end of the day. In a high-quality randomized controlled study from the American Society for Nutrition of more than 300 overweight people, it was found that eating or skipping breakfast had no significant effect on weight loss.
However, other studies provide a more interesting perspective: Eating breakfast can help regulate appetite for the rest of the day, but not just any breakfast will do the trick. To have this effect, breakfast must contain a protein portion of around 30 grams. “If I have a croissant with jam for breakfast, it will not regulate my appetite, because it will produce a spike in glucose and more hunger later,” says Silva. “But a breakfast with protein and fiber, which is filling, can help.” “That’s why eating eggs for breakfast is a good idea,” he adds.
“Throughout human history, the problem has been getting enough energy and nutrients from food,” says Silva. “But in the 21st century, no external element prevents us from eating everything we need, and what our body does not need immediately, it stores,” he concludes. Indeed, appetite control could be at the origin of the benefits of breakfast. A large review of studies found that those who eat breakfast seven times a week have a lower risk of cardiovascular disease, diabetes, obesity, hypertension and high levels of LDL cholesterol.
In my experience, people who need a sugary breakfast have had worse dinners, they haven’t eaten protein at dinner, or anything that regulates glucose levels at night. When they eat breakfast, their blood sugar is low and their body craves sweets.
Maria del Mar Silva Rivera
— nutritionist
In defense of the savory breakfast
A sweet breakfast of bread and jam, pastries or sugary cereals is a source of quickly absorbed carbohydrates and large amounts of added sugars. This also includes other “natural” sources of sugar such as juice or honey, which are still sugar.
This high intake of carbohydrates and fats generates spikes in glucose and insulin in the body, which have been linked to fluctuations in energy levels and an increased risk of developing long-term health problems. “It makes you hungry much earlier,” explains María del Mar Silva. “In my experience, people who need a sugary breakfast have had worse dinners, they haven’t eaten protein at dinner, or anything that regulates glucose levels at night. When they come for breakfast, their blood sugar is low and their body craves sweets,” he adds.
This is where a tasty breakfast could help avoid those ups and downs, but usually it comes down to cooking. Therefore, eating leftovers from last night’s dinner for breakfast can offer interesting health benefits compared to traditional breakfasts heavy on bread and sweets. A dinner usually consists of a protein source, such as eggs, meat or fish, vegetables, and carbohydrates with a lower glycemic load, such as potatoes.
In many Asian cultures, such as Chinese, Korean, or Japanese, breakfast is made up of the same foods as other main meals.
“Eating leftovers for breakfast is something we’ve all done at some point, it’s not that strange,” says Silva. In fact, it’s common in other countries. In many Asian cultures, such as Chinese, Korean or Japanese, breakfast is made up of the same foods as other main meals: rice, miso soup and grilled fish in Japan, rice porridge and steamed buns stuffed with meat in China. kimchi, soup and grilled fish or meat in Korea.
Leftover meals such as baked vegetables, meat or fish stews or cooked legumes contain essential fiber, vitamins and minerals that improve gut digestive health and reduce the risk of chronic diseases. A recent study found that soluble fiber (contained in cereals such as oats or legumes) present at breakfast has beneficial effects on glucose regulation in diabetic patients. This improvement in insulin sensitivity thanks to soluble fiber has beneficial effects such as cholesterol regulation and a lower risk of cardiovascular disease.
More protein and fiber
“The secret is fiber and protein,” says Silva. “A breakfast with carbohydrates and fats without fiber causes a spike in blood sugar. Even the English breakfast, which is not perfect, is better in this sense, since they contain beans, eggs and breakfast meat.
The secret is fiber and protein. A breakfast of carbs and fats without fiber causes a spike in blood sugar levels. Even the English breakfast, which is not perfect, is better in this sense, since beans, eggs and meat are eaten for breakfast.
Maria del Mar Silva Rivera
— nutritionist
Another advantage of consuming leftovers is the possibility of avoiding waste, making the daily diet more sustainable and avoiding ultra-processed foods, such as industrial pastries. Some studies suggest that preparing and using food better also contributes to a more mindful and balanced relationship with food, which can help regulate weight and impulsive eating behaviors. This approach could be observed among students, who improved their diet after learning to cook and prepare their own meals.
If there is any doubt about the amount of calories in breakfast based on leftovers from dinner, keep in mind that by introducing protein and healthy fats, more calories in breakfast do not translate necessarily by more calories ingested at the end of the day. will most likely reduce our appetite for subsequent meals. Some studies indicate that eating most of your calories in the first half of the day is healthier than eating large dinners.
*Dario Pescador is editor and director of Quo magazine and author of the book Your Best Self published by Oberon.
