Learn about the importance of breakfast in regulating nutrition with the Fraby Group.

Breakfast is one of the most important meals of all, for both children and adults. The secret is that it plays a major role in regulating appetite and satiety.

First, I will explain the best breakfast combination and its benefits.

• Proteins (eggs, milk, cheese, cold cuts) to prolong satiety.
• Sugars (fresh or dried fruits, fresh juice, dates) to provide energy.
• Fat (a little of it) (butter, oils, cream) for its importance in metabolism and vitamin absorption.
• Fiber (found in whole-grain bread, grains, fruits, and vegetables) to regulate and slow digestion.

*After an overnight fast*, when the sugar stores are consumed, the body becomes low in the morning, so it resorts to drawing its energy from the fat stores. Then breakfast comes, raising the blood sugar level and activating the secretion of insulin and the liver’s work.

So, what is the role of breakfast in regulating appetite and satiety?

Regulating a person’s food satisfaction is determined by their subconscious memory when they encounter this food, both in terms of quantity and quality. In other words, the primary responsibility for satiety is a personal, subjective reflex. The feeling of hunger is caused by low blood sugar levels, hence the importance of breakfast and its relationship to appetite.

The composition of breakfast is crucial for maintaining a feeling of fullness for more than four hours, which reduces the desire to eat until lunchtime, thus preventing obesity.

As I mentioned earlier, breakfast should contain proteins, sugars, fats, and fiber. I emphasize that consuming a lot of fatty foods at breakfast under the pretext of prolonging satiety is unfounded. However, the presence of protein in an acceptable amount (such as eggs, cheese, cold meats, butter, and peanuts) has the greatest impact in prolonging the feeling of fullness until lunchtime, along with the presence of fiber, which slows stomach emptying.

Conclusion: A breakfast consisting of the essential ingredients mentioned above is an excellent goal for regulating appetite and satiety, providing the body with its essential compounds, vitamins, and minerals, and preventing obesity.

Please feel free to consult me.

May you always be safe.

Dr. Suhair Al-Abed

Pediatrician – American Board of Clinical Nutrition