Breakfasts with protein and fiber boost health and energy – The Washington Post

Consumer Reports has no financial relationship with any advertisers on this site.
What if there was one simple change you could embrace to boost energy, fend off weight gain and live longer? It turns out there is: Studies show that having breakfast can unlock those benefits.
But the key is choosing the right foods — those rich in protein and fiber, says Vijaya Surampudi, an assistant professor of medicine at UCLA’s Center for Human Nutrition. Sounds easy, but how do those foods fit in with your appetite and lifestyle? We have some ideas.
The fiber-protein combination can keep you satisfied, boost your energy and help protect against some illnesses.
Fiber takes time to digest, so it fends off hunger. And the combination of fiber and breakfast helps your health.
In a study published in the Journal of the American Board of Family Medicine in 2021, those who ate a morning meal had a 31 percent lower risk of dying from any cause during the study period than those who didn’t. But even among breakfast eaters, fiber played a role. Those who had a morning meal and a high fiber intake (more than 25 grams a day) had a 21 percent lower risk of mortality from all causes than those who ate breakfast but got less fiber. Conversely, people who had a high fiber intake but didn’t eat breakfast didn’t see any benefit.
Like fiber, protein keeps you full. Research shows that eating a protein-packed breakfast keeps blood sugar stable for hours afterward, preventing the energy slumps that lead to snacking and overeating, says Erin Rossi, a dietitian at the Cleveland Clinic’s Center for Human Nutrition.
Aim to get at least 8 grams of fiber and 15 grams of protein in your morning meal. Here are a couple ways to do that:
These are common obstacles that may stand in the way of healthy morning meals — and some solutions that can help.
Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world. CR does not endorse products or services, and does not accept advertising. Read more at
Well+Being shares news and advice for living well every day. Sign up for our newsletter to get tips directly in your inbox.
Across the life span, boys and men are more likely to die than girls and women.
SuperAgers have lessons for us about longevity, cognitive health as we age
Popular keto and paleo diets aren’t helping your heart
Quiz: Are you an Ableist?
Exercise leads to sharper thinking and a healthier brain.