As the debate over optimal breakfast choices continues, new insights are emerging regarding the impact of meal composition on appetite control and overall health. While a definitive answer on “savory versus sweet” remains elusive, experts are increasingly focused on the nutritional quality of the frist meal of the day. This report details
The debate over whether to eat a savory breakfast continues, but science hasn’t reached a definitive conclusion. Current evidence doesn’t offer a consensus on whether a breakfast of savory foods is better than a sweet one, as the best choice depends on individual health status, dietary habits, and energy needs. Understanding how breakfast impacts appetite and weight management is a growing area of interest for those seeking to optimize their health.
However, the composition and nutritional quality of breakfast appear to be key factors in controlling appetite, body weight, and preventing constant snacking throughout the day.
Marianela Aguirre Ackermann, MD, a specialist in Internal Medicine and Nutrition and Vice President of the Argentine Society of Nutrition (SAN) (MN 151.867), explained, “In recent years, there has been much discussion about the importance of breakfast, whether it’s better to eat a savory or sweet breakfast, or even skip breakfast altogether. Beyond the trends, it’s important to understand what happens metabolically during the first meal of the day and how it impacts appetite control, glycemic stability, and subsequent eating behavior.”
The flavor itself doesn’t define the effects of breakfast, but rather its nutrient content. A savory breakfast, understood as one containing protein, fiber, and healthy fats, contributes to greater satiety and delays the onset of hunger.
Martín Giannini, MD, a specialist in Nutrition and Obesity and a member of the Obesity Working Group of the SAN (MN 114.711), explained that “in recent years, there has been much discussion about the importance of breakfast, whether it’s better to eat a savory or sweet breakfast, or not to eat breakfast at all. Beyond the trends, the difference isn’t in the savory taste, but in the greater presence of proteins and carbohydrates rich in fiber. These nutrients provide longer-lasting satiety than sweet breakfasts composed of simple carbohydrates.” He added that this eating pattern promotes sustained reduction of ghrelin—the hunger-stimulating hormone—and decreases snacking between meals, providing a steady flow of energy.
Aguirre Ackermann emphasized that protein is the most studied macronutrient when it comes to regulating appetite: “Its function doesn’t depend on the flavor, but on the hormonal effects it produces. Reaching at least 20 to 25 grams of protein activates the release of satiety hormones (PYY, CCK, and GLP-1), reduces ghrelin, and attenuates the glycemic response after eating, especially when accompanied by fiber and healthy fats.”
Several scientific publications agree that the quality and balance of breakfast are determinants of health, regardless of the traditional dichotomy between sweet and savory.
Aguirre Ackermann highlighted the results of a recent prospective study conducted in older adults at high cardiovascular risk within the PREDIMED-Plus cohort (a very important group studying cardiovascular nutrition) and published in Journal of Nutrition, Health & Aging.
After three years of follow-up, breakfasts providing between 20 and 30% of daily energy and of high nutritional quality (more fresh and whole foods, less free sugars and ultra-processed foods) were associated with lower body mass index, lower waist circumference, lower triglycerides, higher HDL, and better kidney function, compared to breakfasts of low quality or with very little or too much energy.
According to the specialist, the quality of breakfast influences factors such as body mass index (BMI), lipid profile, and kidney health, making it key to prioritize breakfasts that are nutritionally dense, with fruits, vegetables, whole grains, quality proteins, and healthy fats, with low content of added sugars and saturated fats.
Ana Cappelletti, MD, a specialist in Endocrinology, Director of Postgraduate Studies in Obesity at the Favaloro University, and Coordinator of the Obesity Working Group of the SAN (MN 76523), proposed reframing the conversation: “Rather than talking about savory breakfast, we should mention breakfasts rich in protein and of nutritional quality. An ideal breakfast should include protein, fiber, and healthy fats, regardless of the flavor.” Proteins activate mechanisms in the brain that send signals of satiety and prevent premature hunger, in addition to increasing energy expenditure during digestion.
As you can see, the focus should be on density and nutritional value. Recommended protein sources include eggs, plain or Greek yogurt, fresh cheeses, ricotta, tofu, or hummus. To add fiber, whole-wheat breads, oats, fruits and vegetables, and legumes are advised. Healthy fats, such as avocado, nuts, seeds, and olive oil, complement the formula for greater satiety.
Giannini suggested a complete breakfast with these three components: protein, slow-absorbing carbohydrates rich in fiber, and healthy fats in moderate amounts, while Cappelletti provided a simple guide: “Combine a whole grain, seeds, a fruit, and a skim milk.”
Recommended breakfast options included by the specialists:
- Whole-wheat bread with avocado and egg
- Oatmeal pancake with fresh fruit and nuts
- Greek yogurt with fruit and whole-grain granola
- Hummus with fresh vegetables
Aguirre Ackermann remarked that protein consumed upon waking is the one that contributes most to keeping hunger under control for several hours.
Examples of balanced breakfasts:
- Two scrambled or hard-boiled eggs with whole-wheat toast, avocado and tomato, a tablespoon of seeds, accompanied by coffee or tea without sugar.
- Half a cup of Greek yogurt with seeds and nuts, whole-wheat toast with fresh cheese and tomato with oregano.
- Hummus with fresh vegetables
These combinations of protein, fiber, and healthy fats are key to satiety and impact the regulation of glucose, the lesser activation of the reward system, and the control of cravings.
Cappelletti noted that avoiding industrial bakery products and sugary cereals generates rapid rises and falls in glucose, triggering more hunger. Giannini recommended avoiding rice cakes as a main breakfast and suggested accompanying them with protein and fiber when chosen.
Aguirre Ackermann identified frequent errors as considering a “light” breakfast, such as coffee and a sweet toast, skipping breakfast altogether, or drinking juice instead of whole fruit. And she recommended having “basic ingredients” in the refrigerator—such as hard-boiled eggs, plain yogurt, and ready-made vegetables—and prioritizing regularity over perfection.
