You can make many dishes with eggs. The most popular breakfast choices are fried eggs, boiled eggs, scrambled eggs and omelette. This time we will focus on additions to egg dishes. Check out our suggestions for the best breakfasts.
A balanced meal should consist of protein, fat and carbohydrates. Based on this principle, what is the best thing to combine eggs with?
1 egg has about 70 kcal and provides 6 g of protein. However, it does not contain fiber. It is good to supplement it with vegetables, which are also rich in valuable vitamins and minerals. We are talking about, for example, broccoli, cauliflower or beetroot.
Moreover, many vegetables, e.g. carrots, peppers and tomatoes, contain carotenoids, which are plant pigments. We absorb them better thanks to the fats found in the yolk.
Healthy vegetable fats support the absorption of fat-soluble vitamins (A, D, E, K) and improve the fatty acid profile of the entire meal. Thanks to this, we obtain a filling and energy-stable breakfast. Therefore, we remain satiated for longer. This is important for longer breaks between meals.
We will provide complex carbohydrates and fiber thanks to products such as whole grain bread and oatmeal. Combining them with eggs slows down the rate of energy absorption and reduces sudden spikes in blood glucose. This makes the meal fill you up for longer.
READ ALSO:
It is worth combining eggs with dairy products, such as cottage cheese or natural yogurtespecially in breakfast, but also in the post-workout meal. Thanks to this combination, we will slow down the emptying of the stomach and limit the rapid return of hunger.
Dairy products will provide us with additional valuable ingredients, such as calcium, phosphorus and vitamin B12. However, let us remember that this combination requires longer digestion, which is important for people sensitive to lactose or milk protein.
An interesting and rare combination is eggs and fruit. This is an unusual set, but it makes sense because we also enrich the breakfast with vitamin C, potassium and natural sugars.
However, people with blood glucose fluctuations due to the presence of the above-mentioned sugars may have a problem. Therefore, it is worth choosing those with a lower content of this ingredient. We’re talking about raspberries, strawberries, blueberries and kiwi.
It is not recommended to combine eggs with saturated fats. These are products such as bacon, sausages and high-fat dairy products. This combination increases energy and salt in the diet. Processed additives have a similar effect, including: ready-made sauces, processed cheeses and industrial pates.
Remember that eggs are filling in themselves, so they do not need to be combined with heavy additives that not only negatively affect our health, but also increase the caloric value of the meal.
In fact, all you need to do is add a solid portion of vegetables, a tablespoon of olive oil and a slice of whole grain bread to the eggs to create a nutritious breakfast that will keep you full for longer.
