En morgon mitt i veckan i mitt hushåll är vanligtvis inte komplett utan en ångande skål gröt. Jag använder havre, vatten, jordnötssmör och honung för att skapa en krämig, lätt sötad grötbas, och toppar med antingen hallon eller banan och en blandning av solros- och pumpafrön. Så långt, så hälsosamt, eller hur? Tja, inte enligt alla.
Biokemisten och kostskribenten Jessie Inchauspé (även känd som The Glucose Goddess) säger att vi bör välja salta frukostar – inte söta – eftersom en söt och stärkelserik frukost, som gröt, inte är det bästa sättet att ge oss energi. I sin ultimata salta frukostguide säger hon: “En söt och stärkelserik frukost leder till en glukostopp, vilket skadar vår kropps förmåga att skapa energi effektivt, gör oss trötta och sätter igång alla typer av biverkningar.
Detta innehåll är importerat från Instagram. Du kanske kan hitta samma innehåll i ett annat format, eller så kan du hitta mer information på deras webbplats.
Och glukosgudinnan är inte den enda som skriker om fördelarna med en smakrik frukost. Enligt ett par studier – bland annat denna från 2016 och denna från 2021 – kan morgonmål (även kallade salta frukostar) som inte höjer blodsockernivån också öka din energi och koncentration under hela dagen, minska inflammation och till och med förbättra din huds utseende.
Kan min älskade skål med gröt vara ansvarig för de fruktade hungerkänslorna klockan 10? Kanske det.
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Min ½ kopp havre innehåller 30 g kolhydrater, vilket gör det till ett “kolhydratrikt livsmedel” och att äta det kan leda till en förhöjd blodsockernivå. Havre har dock ett lågt glykemiskt index och är rikt på fibrer, vilket innebär att gröt är en kolhydratrik frukost men att just havre inte höjer blodsockret på samma sätt som andra kolhydratrika livsmedel. Båda dessa faktorer innebär att havre till frukost kan hålla ditt blodsocker stabilt och ge dig en mättnadskänsla. Motstridiga idéer, eller hur?
Annons – Fortsätt läsa nedan
I grund och botten varierar det från person till person hur din kropp reagerar på näringsämnen. Om du är extra nyfiken på hur olika typer av mat påverkar din kropp kan ny personlig näringsteknik som Zoe och Lingo och olika andra blodsockermätare hjälpa dig att avgöra saker som vilken typ av frukost som är bäst för din kropp (och hjärna).
Det är också viktigt att närma sig nutrition med en känsla av balans och inkludering, snarare än att demonisera specifika livsmedelsval, säger nutritionisten Rhiannon Lambert. “Söta frukostalternativ som gröt med frukt eller overnight oats kan vara en utmärkt källa till fibrer, vitaminer och antioxidanter. Dessa näringstäta alternativ ger en hållbar energikick och bidrar till det allmänna välbefinnandet”, säger hon.
“Att försköna söta frukostar kan skapa onödig stress kring matval … i slutändan handlar det om att hitta vad som fungerar för dig, vad du tycker om, vad som håller dig mätt och att anamma en mångsidig och balanserad kost som uppfyller dina näringsbehov”, säger Lambert.
Med detta i åtanke ville jag byta ut min vanliga kombination av havre, jordnötssmör, honung och frukt, men jag visste att det var viktigt för mig att behålla ett kolhydrat i mixen. Så de flesta av mina frukostar under mitt sju dagar långa experiment kommer att innehålla kolhydrater för a) min egen skull (morgnarna är dåliga nog som de är, jag behöver inte en kolhydratfri frukost för att göra dem ännu värre) och b) jag tycker att en balans mellan kolhydrater, protein och fibrer är den magiska nyckeln till mättnadskänsla under mina måltider.
Så efter sju hela dagar med salta frukostar kommer här fem saker som jag har lärt mig…
1) Jag fick i mig mer näringsämnen
Att ändra mina rutiner tvingade mig att tänka i nya banor när det gäller frukost. Istället för att ta samma gamla paket havregryn planerade jag mina frukostar i förväg och såg till att jag hade en variation av ingredienser och smaker.
Studier visar att en varierad kost är avgörande för att bibehålla tarmhälsan, så min långsiktiga mikrobiomhälsa kommer förmodligen att tacka mig för att jag införde några salta frukostar i min veckovisa måltidsplan. De dagar då jag visste att jag skulle vara ute och gå utan tid för mellanmål åt jag några hemlagade bönor på rostat bröd med ruccola, och de dagar då jag skulle äta frukost snabbt åt jag en enkel toast med krossad avo med citron och fetaost. Protein? Javisst. Hälsosamma fetter? Ja. Läcker start på dagen? Ja
2) Jag kände mig mätt längre
Även om jag skulle säga att mina hungernivåer vanligtvis beror mycket mer på vilken träning jag har gjort (de morgnar jag cyklar till kontoret tenderar att göra mig sugen på ett mellanmål före lunch) tyckte jag att jag kände mig mindre hungrig på förmiddagen överlag, vilket förvånade mig. Instinktivt skulle jag säga att det tillsatta proteinet från saker som bönor, ägg och fetaost spelade en stor roll för min mättnadsnivå. Men när jag var sugen på ett mellanmål var det mer sannolikt att jag tog något sött som en müslibar.
3) Mina energinivåer kändes konsekventa
Sammantaget skulle jag säga att jag definitivt kände en skillnad i mina energinivåer. Min svacka kommer vanligtvis efter jobbet och lämnar mig med noll motivation att ta en snabb simtur eller uppmärksamma de där löpappaviseringarna på min telefon. Under detta sjudagarsexperiment upplevde jag att jag hade jämnare energinivåer under hela dagen. Så även om jag inte fick den där omedelbara energikicken efter frukost, hade jag mer motivation att vara aktiv på eftermiddagarna och kvällarna.
Annons – Fortsätt läsa nedan
4) Jag hade fler fasta timmar på dagen
De dagar då jag inte rusade iväg till kontoret hade jag fler fasta timmar (förmodligen runt 14-16 jämfört med 12). Istället för att tanklöst ta fram grötpannan direkt när jag kom hem, ägnade jag mer tid åt att fundera på vad jag faktiskt kände för att äta, vilket innebar att jag tog mig lite tid med ett grönt te och mina mejl innan jag kastade mig över avo toast eller rester av shakshuka.
Det finns gott om studier som visar fördelarna med intermittent fasta på allt från ämnesomsättning till blodsockernivåer och till och med hjärthälsa, så kanske att byta ut min frukostrutin mot något mer medvetet har potential att skörda indirekta fördelar som dessa.
5) Jag njöt mer av morgnarna
Jag är ingen morgonmänniska. Jag kommer aldrig att tycka om att ställa väckarklockan före kl. 07.00 och i en ideal värld skulle jag sova vid midnatt och vakna upp utvilad och redo för dagen kl. 08.30. En av de saker som motiverar mig att gå upp och sätta igång på morgonen är en god frukost, så jag upptäckte att om jag var kreativ och kom på några nya idéer (förberedda i förväg, naturligtvis) blev jag lite mer taggad på att börja dagen.
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