Spoiler alert: Let’s think intuitively and logically. We’ll make mistakes. Not every breakfast or meal will be perfect, but the point is to simply use our own heads.

What do we want for breakfast? It should be savory. Unprocessed food. Plenty of fiber. Lots of protein. Natural probiotics (like yogurt, for example). Whole foods. Healthy fats. If we’re really craving something sweet, we’ll add a few blueberries to our breakfast or have an apple afterward.

For more details on these controversial claims, read on.

When it comes to breakfast—and diets in general—there’s always debate. Everyone has an opinion. Take the Atkins Diet, for example. It promotes low carbs and high protein and fat, often from animal sources. Even bacon is allowed (see Atkins Diet).

Atkins passed away at 72. Judging a diet by its creator’s lifespan might not be fair (many factors affect health), but it does make you think.

However, nature has conducted its own experiment in this area. By looking at the countries with the longest and healthiest lives, we can learn a lot about food and lifestyle. If we sprinkle in some faith that diet is indeed a significant factor, we can learn how best to start the day.

According to Worldometer (2024), the countries with the highest life expectancy are Hong Kong, Japan, and South Korea (see Life Expectancy Data).

Personally, I find Japan particularly interesting due to its rich culture and the incredible serenity of its people. Let’s explore what they eat for breakfast:

CLASSIC JAPANESE BREAKFAST

A classic Japanese breakfast usually consists of four parts:

Gohan (ご飯) - A portion of rice or porridge (simple carbs)
Shiru (汁) - A bowl of miso soup
Okazu (おかず) - A main dish and two side dishes, e.g.:

Main dish: salmon (protein and healthy fats) or tofu
Side dishes: egg-based or tofu dish (protein), roasted or raw vegetables (fiber), or natto (fermented food – a natural probiotic)

Kuono mono (香の物) - A small plate of pickled vegetables or seaweed
(see Traditional Japanese Breakfast)

UNRELATED RECOMMENDATION:

Fantastic book Ikigai, which delves into Japanese life principle.

To make it simpler, the traditional Japanese breakfast provides protein, fiber, probiotics, and plenty of vitamins and minerals.

INTERESTING FACT:

Did you know it’s best to eat foods that grow in your local environment and align with your cultural traditions?

Now, let’s borrow inspiration from Japanese cuisine and design a framework for a good breakfast with ingredients more commonly found in the West.

KEY CONCEPTS TO CONSIDER:

1. Savory instead of sweet

Don’t eat sweet breakfasts!

The word "breakfast" comes from "break" and "fast." It means breaking the period of fasting while we sleep (or longer, if practicing intermittent fasting). The first thing we consume gets absorbed more rapidly; if that’s sugar, it will quickly spike blood sugar levels. This increases insulin and, after a few hours, leads to a rapid energy drop, leaving us tired, unfocused, and hungry again.

If we crave something sweet, good options include blueberries (rich in antioxidants) or apples.

Related studies: PubMed Study 1 ; PubMed Study 2

2. Fermented foods

This is a core concept in Japanese cuisine. They consume a lot of fermented foods (like natto). Similarly, South Koreans eat kimchi.

Fermented foods act as natural probiotics. The idea is to ferment vegetables for longer shelf life, better taste, and improved gut health.

Examples in Europe include sauerkraut (Germany), ajvar (Balkan), Swedish fermented cabbage (Surkål), pickled beets, lacto-fermented carrots, and fermented pickles. Milk can also be fermented—for instance, unsweetened yogurt is an excellent breakfast addition.

3. High protein

Breakfast should revolve around protein as the “main dish,” with other ingredients as “side dishes.” Protein keeps us full, maintains our energy levels, and aids muscle recovery.

Animal-based protein: eggs, Greek yogurt, cheese, salmon or smoked fish, chicken, or turkey (e.g., thin slices on toast or in a wrap).
Plant-based protein: tofu, tempeh, nuts, chia seeds, or quinoa.

4. Fiber

Fiber feeds the gut and maintains a healthy balance of bacteria.

There’s a belief that making smoothies may reduce the effectiveness of fiber. When blending whole fruits or vegetables into tiny pieces, the fiber’s structure is altered, potentially making it less beneficial for digestion. However, another perspective suggests that blending is perfectly fine since the nutrients remain intact. The choice is yours to make.

PRO TIP:

If you're looking to have bread for breakfast, whole grain bread is an excellent choice. It's a healthier option that provides more nutrients and fiber compared to refined white bread. For more information on the healthiest bread options, check out:

Healthiest Bread Options

5. Healthy fats

Fats are a vital energy source and essential for absorbing vitamins (A, D, E, K) and producing hormones. They also support heart and brain health. Healthy fat options include avocado, olive oil, nuts, nut butters, eggs, chia, flaxseeds, full-fat yogurt, and salmon.

6. Avoid trans fats and processed food

Stay away from added sugars and ultra-processed foods like sausages, bacon, store-bought granola, sweetened milk, processed meat, and white bread.

A healthy breakfast is a balance between these 6 components. Of course, breakfast will be individual depending on what works best for each of us (whether we prefer more healthy fats or more complex carbohydrates). However, simplified, our breakfast could look something like this:

In the upcoming period, we will focus on specific examples (read: recipes) to help you achieve the balance.

What do you think? Shall we start rethinking breakfast? 😊

All You Need to Know About Breakfast