"Helps you lose weight and control blood sugar"... What are good 'high-protein' foods for breakfast?

Protein sustains fullness, manages blood sugar

Proteins are essential nutrients necessary for maintaining overall health. As widely known, proteins make up most of our body's cells, organs, and muscles, so it is good to consistently consume the required daily amount of protein to supply each organ.

First, having a breakfast rich in protein helps maintain consistent energy levels and prevents overeating. Carbohydrates quickly boost the body's energy, but because they are digested rapidly, energy diminishes quickly and hunger returns. On the other hand, protein takes longer to digest and provides more energy, which can help sustain a feeling of fullness for a longer period.

Helping to manage blood sugar levels can also have a positive impact on maintaining heart health. According to the American food and nutrition media 'EatingWell,' consuming sufficient protein for breakfast not only stabilizes blood sugar levels but also prevents symptoms such as indigestion or mental fog in the morning. Moreover, the effects last longer, so a high-protein breakfast can prevent blood sugar spikes after lunch and dinner. By preventing rapid increases in blood sugar, the risk of developing cardiovascular diseases is also reduced.

High-protein foods perfect for breakfast

△ Greek yogurt and cottage cheese

Greek yogurt can be considered a representative high-protein food suitable for breakfast. Eating about 200g of Greek yogurt for breakfast provides 20g of protein. Greek yogurt is also well known as a food rich in probiotics, which are important for maintaining gut health, enhancing immunity, and preventing various diseases.

In our country, cottage cheese, also known as ricotta cheese, is a nutritious food with a high protein content and can be enjoyed in various delicious ways. Eating a cup of cottage cheese provides about 25 grams of protein, as well as a variety of nutrients such as potassium, calcium, and vitamin B12. It can be added to scrambled eggs, spread on whole grain toast, or served alongside salads and fruits.

Eggs are a perfect source of protein, providing all nine essential amino acids that the body cannot produce on its own, with about 6 grams of protein per egg. They are the best ingredient for a nutritious and easy breakfast.

Tofu is also a high-protein food that is good for breakfast. Half a cup of tofu contains 22 grams of protein. In addition, it is rich in isoflavones, which help lower blood pressure, support heart health, and are effective in maintaining bone health and preventing stomach cancer. Regular consumption of tofu can provide various health benefits.

Salmon, a convenient protein shake

Salmon is a representative high-protein food that contains about 17 grams of protein per 85 grams. It is also a nutritious food rich in various nutrients such as healthy fats like omega-3 fatty acids and vitamin D. In particular, omega-3 not only has anti-inflammatory effects but also helps lower cholesterol levels, contributing to heart health.

The easiest food to consume protein during a busy and hectic morning is a protein shake. Usually, a single protein shake contains about 20 to 30 grams of protein. Using a protein shake instead of milk when eating cereal is also an option. If you're in a hurry to leave for work, you can pack it in your bag, keep it in your car, or leave it at the office to ensure you don't skip breakfast and still get your protein intake.