The latest food trends make the Nordic diet so healthy that it competes with our beloved Mediterranean diet; Moreover, it seems that there is a connection between the hours we eat and hunger, a disciplined lifestyle as a companion to discipline and an ideal weight; And they also discovered that any fruit, vegetable or protein source helps keep the stomach flat. Although nutrition experts are now talking about this Breakfast is what we are going to analyze Today they have become the heroes of the most viral publications on the Internet for years, not only because of their photogenicity, They include an ingredient that satisfies and helps maintain muscle mass Among many other benefits.
In the latest collection of Vanessa Lorenzo, Ariadne Artiles, Mathers Bones, Violetta Mangreen… Healthy breakfast that women choose celebrity We have seen this clearly: They continue to lay eggs in the morning All girls have great bodies and we talked to three experts to find out if we should emulate them (or not).
Why is it such an interesting breakfast food?
The egg has won the hearts of girls who love to have a good breakfast and take care of themselves at the same time. And we’re not surprised, because according to those who know the most about nutrition, there’s no shortage of benefits: “It is a food of high nutritional value and very versatile, forming an excellent source of high quality protein Essential for tissue construction and repair; minerals (iron, phosphorus, zinc, selenium and calcium); Vitamins (b12, b2, K and D) are necessary for fat metabolism and strengthening the bone system; Carbohydrates that help fight cellular aging; and antioxidants like zeaxanthin and lutein that contribute to optimal eye health and our immune system,” lists doctor and nutritionist Luisa Peralta from The Beauty Concept.
Laura Parada, nutritionist at Slow Life House and author of the book What motivates us to eat like this?adding that, “Plus, it’s low in calories, easy to preparePleasant aroma and very versatile in the kitchen, since it adapts to all kinds of preparations.” He also tells us that “Both breakfast and all main meals, protein sources such as eggs should not be missing. 20-40 grams of protein per meal would be ideal, depending on the individual’s weight, muscle mass, etc.”
And nutritionist Paula Valiente, a HelloFresh associate, praised it for being “an exceptional source of nutrition and a great breakfast option because it’s rich in high-quality protein, which give satisfaction and helps stabilize blood glucose levels.” In short, it seems our hero is so popular for a number of reasons.
© Adobe StockWith what other ingredients does it combine best?
Since many times it’s the “how” and not the “what” that makes the difference in a healthy diet, we asked our experts for their opinion when it comes to the king of breakfast. With Paula Valiente recommending it “like vegetables Spinach, mushrooms or avocadoDue to its fiber, antioxidant and healthy fat content, which contributes to a balanced diet It’s “complex carbohydrates, such as whole-wheat bread or sweet potatoes, which provide sustained energy; and additional protein, such as fresh cheese or salmon, to increase protein content.”
Luisa Peralta gives us more options: “As for fruit, it is recommended to combine it with bananas (for fiber and energy contribution) but not with kiwi, pineapple or fats such as sausage or bacon, as they can cause gastrointestinal discomfort.” Laura Parada reveals her best post-workout combination, “with some carbs for good muscle recovery, like oats or fruit.”
The author of the book What motivates us to eat like this? He adds that “on a daily basis, In main meals, it is better to combine them with healthy fats and complex carbohydrates Such as fruits, vegetables and whole grains. In this way we will achieve a more complete meal, which will provide all the nutrients our body needs, achieve stable energy throughout the day, feel less hungry and feel more satisfied with each meal.”
© Intimissimo OfficialIt is beneficial if you train in the morning
Valiant highlights that “protein Aids in muscle repair and development: Choline, present in yolk, improves cognitive and neuromuscular function. It provides energy without spiking insulin due to its low glycemic index and allows for better exercise performance. “She also recommends HelloFresh recipes, which are “designed with these energy needs in mind and offer nutritious options that combine eggs with other key ingredients. To maximize physical and mental performance.
The Slow Life expert defines it as “an easily digestible food, which means it’s easily digested and won’t make us feel heavy, if we do a workout around breakfast.”
And at Beauty Concept they explain it to us “People who do sports or daily training need more energy and nutrients Due to its greater energy expenditure associated with the physical stress of exercise, and in this case due to the content of minerals, vitamins and high-quality proteins, eating foods such as eggs with high nutritional value constitutes an excellent option for reconstruction. and muscle and cellular tissue repair.
© Getty ImagesHow to cook it to make it healthy
Laura Parada assures us that the best “Cooked (boiled), poached or grilled, pan-fried with a little olive oil and in multiple preparations such as omelets, soups, cakes, pancakes, etc. Both in sweet and savory preparations.” And, as Luisa Peralta adds, “Cooking for a short time and at a low temperature is preferable because they cause less cholesterol oxidation and help preserve most of the egg’s nutrients, which is how we use it best.” Their protein. “.
way to avoid
“Fried in excess oil, as they increase their caloric content and can create harmful compounds due to high temperatures. cWith plenty of butter or margarineBecause they add unhealthy saturated and trans fats,” the HelloFresh associate lists; she “doesn’t recommend overcooking them, as they can be more difficult to digest and lose nutrients like some B vitamins.”
Of course, Laura Parada strikes a balance: “I don’t recommend eating too much fried food, but in healthy people, homemade fried eggs with olive oil can be enjoyed without any problems.” Luisa Peralta also tells us that “cold eggs are not recommended to be placed in boiling water directly out of the fridge because the shell may crack; it is recommended to put them in water before it reaches the boiling point.”
© Getty ImagesHow many eggs per week?
Regarding this deep-rooted belief that we cannot go overboard with its consumption, The Beauty Concept’s doctor and nutritionist clarifies that “in those who enjoy good cardiovascular health without cholesterol problems, the WHO considers its intake. 1 egg per day or 4-5 eggs per week”. Of course, he points out that although “the Spanish Heart Foundation maintains the same consensus, it warns that those suffering from high cholesterol levels should eat 3 eggs per week.”
Laura Parada remembers that “it was a great meal You must lose your fearAlthough it has long been said that it raises cholesterol, we now know that this is not the case.
© BornLiving YogaProtein diet: yes or no?
We asked the experts whether the fixation on protein that exists today is healthy: “There is a lot of truth in this, although sometimes I see on social networks that it seems like an obsession, I only see recipes without carbohydrates and the nutritionist of Slow Life House says that the amount of protein is high, as if only protein was the panacea. This does not mean that our other The group should stop consuming food”.
Furthermore, Paula Valiente warns us that “Excessive consumption can overload the kidneys and displaces other essential nutrients in food such as fiber and healthy fats Finally, Luisa Peralta appreciates its benefits although she assures that, “on the other hand, a high-protein diet or one based only on protein can have a harmful effect.”:
- Increased levels of LDL cholesterol (low-density lipoprotein), i.e. “bad” cholesterol.
- It can cause kidney problems (promote formation of kidney stones).
- Decrease absorption of other essential nutrients such as omega 3 fatty acids, which clinically translates into symptoms such as fatigue, lack of concentration, constipation.
To conclude, The Beauty Concept’s expert gave us good advice: “Consuming a balanced diet that includes the 3 main macronutrients our bodies need (protein, carbohydrates and fat) is the secret to enjoying good health.”
