Many people choose milk and eggs for breakfast, but this combination might actually be harmful to the body. A doctor points out that some common breakfast pairings have issues with insufficient nutrition. It's recommended that breakfast should include three types of foods, which can help improve focus, increase satiety, and stabilize blood sugar.
Critical care physician Dr. Wong Hin stated in a Facebook post that in clinical practice, many people eat the wrong breakfast, leading to fatigue, overeating, and uncontrolled blood sugar throughout the day. Medically, breakfast doesn't necessarily have to be eaten at 7 a.m.; it refers to the first meal within 2 hours of waking up. Therefore, even if you wake up at 10 a.m. and eat at 11 a.m., it still counts as breakfast.
Occasionally skipping breakfast is manageable for the body, but consistently skipping it can easily lead to blood sugar fluctuations, overeating at lunch, afternoon sluggishness, and repeated over-secretion of insulin, indirectly increasing risks to blood vessels and the metabolic system. People who eat breakfast regularly have a lower risk of cardiovascular issues and type 2 diabetes, and they tend to have better focus and emotional stability. He highlighted three of the most common yet potentially harmful breakfast combinations.
Unhealthy Breakfast 1: White Bread + Sweet Milk Tea
Contains only carbohydrates, causing blood sugar to spike and drop quickly. Satiety is short-lived, often leading to hunger before 10 a.m. This combination lacks protein, dietary fiber, and micronutrients. The body isn't just feeling hungry; it's experiencing an imbalance due to drastic blood sugar swings.
Unhealthy Breakfast 2: Only Milk + Eggs
This combination completely lacks carbohydrates. However, the brain's primary energy source is glucose. Insufficient carbohydrate intake can lead to low blood sugar, decreased concentration, brain fog, and directly impact work efficiency in the morning. This isn't just a low-carb diet; it's the start of inefficiency.
Unhealthy Breakfast 3: Oil Cakes, Fried Scallion Pancakes
These are high in calories and low in nutrient density. They easily cause the daily total calorie intake to exceed limits. Over time, body fat can increase, placing a burden on health.
Wong emphasized that breakfast is not just a formal meal; it's the crucial switch that kickstarts the body's metabolism. What you eat isn't just about convenience; it affects the entire day's blood sugar curve, focus, and emotional stability. A breakfast that can sustain you through the morning and smoothly transition you to lunch should include the following three main food categories:
1. Quality Carbohydrates (Essential)
Not refined sugar, but complex carbohydrates, such as oats, whole-wheat bread, sweet potatoes, or brown rice balls. These foods provide stable energy, B vitamins, and dietary fiber. Breakfast is the easiest time of day to consume whole grains.
2. Quality Protein (Standard)
Protein helps slow gastric emptying, increases satiety, and prevents premature hunger or random snacking. Recommended choices include eggs, milk, unsweetened soy milk, fish, chicken breast, tofu, and yogurt.
3. Vegetables and Fruits (Bonus Option)
You can choose green vegetables, tomatoes, blueberries, cucumbers, etc., which provide antioxidants and fiber. It's suggested to add water to vegetables, microwave for about 2 minutes, and sprinkle with an appropriate amount of seasoning.
According to Hong Kong's Centre for Health Protection, breakfast "breaks the fast" and drives the body's metabolism, replenishing blood sugar and providing other essential nutrients to the brain, keeping a person energetic all day. However, it's important to choose healthy breakfast foods that are high in fiber, low in fat, low in sugar, and low in salt. Here are some healthier breakfast choices:
