Should You Choose Protein or Carbs for Breakfast? Here’s What a Dietitian Has to Say

The debate on whether to prioritize protein or carbohydrates for breakfast has been ongoing for years, but the benefits of both macronutrients cannot be denied.

Protein plays a crucial role in supporting muscles, bones, and various metabolic functions, while carbohydrates provide essential dietary fiber for gut health and energy for the brain. But which one should you prioritize at the start of your day?

Research suggests that starting your day with plenty of protein, ideally 20-30 grams, can provide muscle-maximizing benefits, especially for older adults. Eating a high-protein breakfast can also help stabilize blood sugar levels, keep you full for longer, and reduce cravings throughout the day.

On the other hand, complex carbohydrates from whole, unprocessed plant foods can fuel your body with its preferred source of energy and provide beneficial dietary fiber for gut health. Consuming carbs in the morning may also support stress regulation, mood enhancement, and metabolism.

While the case for both protein and carbohydrates is strong, including both in your breakfast can have additional benefits. A balanced breakfast with both protein and carbs can help stabilize blood sugar levels, decrease appetite and cravings, and support weight management.

Whether you choose a high-protein breakfast with cottage cheese or a power protein smoothie, incorporating both protein and carbohydrates into your morning meal can provide the necessary balance to kickstart your day on a healthy note. So aim for around 30 grams of protein and some fiber-rich carbs to set yourself up for success.