Nutritionist Dr. Matthias Riedl confirms that a balanced breakfast can significantly reduce the risk of obesity and diabetes.
The expert, widely recognized from the TV show NDR Nutrition Docs and author of several bestsellers, explains why the first meal of the day should never be underestimated, as reported by Freundin.
According to Dr. Riedl, skipping breakfast can lead to unhealthy eating habits. People who forgo their morning meal are more likely to reach for unhealthy snacks later in the day.
"The metabolism is ready for food when you get up. You shouldn't let it wait longer than two hours," Riedl advises.
For diabetics, a nutrient-rich breakfast is particularly beneficial, helping to avoid blood sugar spikes and maintain stability throughout the day.
What Belongs on the Breakfast Table?
A healthy breakfast should be rich in fiber and protein. Riedl warns against sugary options like toast with jam, which can negatively affect concentration and pose long-term health risks. Instead, he recommends fiber-packed oatmeal, nuts, or protein-rich smoothies.
Here are two quick and nutritious recipe ideas:
Green Smoothie: Blend pear, half an avocado, baby spinach, and mineral water for a fiber-filled start to your day.
Protein Smoothie: Combine apple, cashews, cinnamon, and soy drink for a healthy protein boost.
For those who prefer solid food, homemade Bircher muesli with oat flakes, hemp seeds, and fresh berries is an excellent option.
The Role of Drinks at Breakfast
Drinks are also an important part of a healthy breakfast.
Coffee can provide health benefits when consumed without sugar, and green or black tea offers antioxidants that may even help prevent dementia, according to Riedl.
