Nutrition experts weigh in on optimal breakfast combinations

Nutrition experts suggest that the debate between choosing oats or eggs for breakfast is fundamentally flawed. Instead of selecting one over the other, the focus should be on creating a balanced meal that combines carbohydrates with proteins and healthy fats.

According to biologist and dietitian Beatriz Buelta, traditional breakfasts centered on carbohydrates—such as bread with jam or sugary cereals—can cause rapid glucose spikes followed by sudden drops, leading to hunger and fatigue. To achieve satiety and sustained energy, experts recommend incorporating elements like eggs, cheese, yogurt, nuts, seeds, avocado, or olive oil.

German nutritionist Constanze Lohse emphasizes that prioritizing proteins and healthy fats helps prevent glucose fluctuations. The goal is not to eliminate oats or mandate daily egg consumption, but to learn how to combine these foods to ensure a complete nutritional profile.