Should you eat meat or fruit for breakfast?

A new study suggests that both high-protein and high-fiber breakfasts can support weight loss and improve metabolic health. However, each option offers different benefits for satiety and gut microbiota.

An ideal breakfast can perfectly combine both - Photo: AI

For years, nutrition experts have debated what the most important component of breakfast is. Some argue that protein helps control hunger better, while others emphasize the role of fiber in weight management and gut health.

New research published in the British Journal of Nutrition suggests the answer may not lie in choosing one over the other, but rather in understanding the unique benefits of each nutrient group.

Researchers tracked 19 overweight or obese adults during two 28-day eating cycles. In both diets, participants consumed 45% of their daily calories at breakfast, 35% at lunch, and 20% at dinner.

The difference lies in the nutritional composition. One diet prioritizes protein, while the other focuses on increasing fiber intake.

A high-fiber breakfast helps with weight loss.

The results showed that both diets had a positive effect on weight.

Those who followed a high-fiber diet lost an average of nearly 4.9 kg in 28 days, while the high-protein group lost about 3.9 kg.

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In addition to weight loss, both groups reported improvements in blood pressure and several blood lipid levels.

However, the most notable benefit of a high-fiber diet lies in the digestive system. Researchers have found a significant increase in beneficial bacteria in the gut, particularly butyrate-producing strains such as Faecalibacterium and Roseburia.

Butyrate is a short-chain fatty acid produced when gut bacteria ferment fiber. This compound is believed to play an important role in protecting the gut lining, reducing inflammation, and supporting metabolic health.

According to experts, this is one of the reasons why fiber is increasingly considered an important nutrient for long-term health.

Protein helps control hunger better.

Meanwhile, those who eat a high-protein breakfast are more likely to control their appetite effectively.

Protein slows down digestion and stimulates the body to produce hormones that create a feeling of fullness. This helps limit snacking or excessive calorie consumption for the rest of the day.

This can be a significant advantage for those who frequently feel hungry between meals or have difficulty controlling their portion sizes.

According to the researchers, this finding suggests that allocating more energy earlier in the day may be a helpful strategy for weight loss and improving metabolic health.

However, the most important thing is that diners don't necessarily have to choose between protein or fiber.

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An ideal breakfast can perfectly combine both. For example, eggs with greens and avocado, Greek yogurt with berries and chia seeds, protein-rich chia seed pudding, or a smoothie made from yogurt, greens, and fruit.

Experts suggest that combining high-quality protein with fiber-rich foods can help maintain feelings of fullness for longer, stabilize blood sugar, support the gut microbiome, and improve metabolic health all at once.

In other words, instead of debating whether to choose protein or fiber for breakfast, the optimal solution might be to include both in your daily menu.

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Source: https://tuoitre.vn/bua-sang-nen-an-thit-hay-trai-cay-20260606091007127.htm