Cooked breakfast prevents cravings

Cooked breakfast prevents cravings

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Porridge, scrambled eggs, noodle soup: cooked breakfast gives you energy for the day

In this country, bread and rolls with butter, jam, cheese or cold cuts are often served in the morning, but a warm breakfast is generally easier to digest than a cold one, since less energy is required for digestion. In addition, warm meals fill you up longer and thus prevent cravings.

A warm meal in the morning awakens tired spirits and creates a pleasant, cozy feeling in the stomach. It is usually easier to digest than the typical German breakfast with bread and spreads because less energy is required for digestion. In addition, warm meals fill you up longer and prevent food cravings. This is pointed out by the Federal Center for Nutrition (BZfE).

Refraining from breakfast is a health hazard

Some people do not eat in the morning because they are in a hurry or want to lose weight, but they are not doing their health any good. Finally, scientific studies have shown that not eating breakfast is a health risk.

For example, a study published in the Journal of the American College of Cardiology showed that people who never eat breakfast are at greater risk of dying from cardiovascular disease than people who eat breakfast every day.

Not eating breakfast also increases the risk of type 2 diabetes. This was reported by scientists in the journal "The Journal of Nutrition".

So good reasons to take your time to eat in the morning. It is an advantage if the first meal of the day turns out to be warm.

Make porridge yourself

While bread with butter and jam or other spreads is part of a typical breakfast for many people in this country, the warm morning meal, including in the form of porridge, is common in other countries. In Germany too, more and more people swear by the delicious breakfast porridge.

Ready-made mixes are also available, but these often contain too much sugar. The classic porridge is already quickly prepared yourself. As the BZfE explains, 200 ml of water are brought to a boil in a small saucepan. Add four tablespoons of tender oatmeal and let swell over low heat for ten minutes.

Season with a pinch of salt and then enjoy with various toppings such as apple, banana, dried fruit, nuts, linseed or chia seeds, nutmeg or a spoonful of honey.

Instead of water, the porridge can also be prepared with milk, coconut or almond drink, for example. Gluten-free alternatives to oats include buckwheat flakes, amaranth, millet or quinoa.

Delicious casserole with fruits

Another alternative: a warm casserole with fruit. People who like to sleep a little longer can bake it the day before and briefly warm it up again in the morning.

To do this, distribute banana slices and berry fruits in a greased baking dish, mix finely chopped nuts, a little baking powder, cardamom, cinnamon and salt and sprinkle on the fruit.

Then a mixture of milk and an egg, a little maple syrup, vanilla and butter. If you like, you can add banana slices, berries, nuts and flakes of butter and then bake the whole thing at 190 degrees for 40 minutes.

Soup as the first meal of the day

Food that is also warmly breakfasted in this country is an egg. Not only cooked, but also delight as a fried egg or scrambled egg with mushrooms, vegetables and fresh herbs. Pickled cucumbers and boiled potatoes are also added to a classic farmer's breakfast.

As the BZfE writes, Shakshuka, fried eggs in tomato sauce, is often eaten in North Africa as the first meal of the day.

And anyone who has ever been to Southeast Asia will appreciate soups for breakfast. Especially in very warm areas, a warm soup is ideal at a time of day that is not quite as hot yet and is extremely filling.

In Vietnam, for example, all variations of noodle soup are widespread. In the tradition of rice farmers who work all day in the field and can only eat something again in the evening.

But soups are also good here in Germany because they can be cooked in a large saucepan and simply warmed up in portions in the morning. If you like it a bit typically German, you can eat a roll or a slice of bread. (ad)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.


  • Federal Center for Nutrition (BZfE): cooked breakfast, (accessed: 05.01.2020), Federal Center for Nutrition (BZfE)
  • Journal of the American College of Cardiology: Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality, (accessed: January 5, 2020), Journal of the American College of Cardiology
  • The Journal of Nutrition: Breakfast Skipping Is Associated with Increased Risk of Type 2 Diabetes among Adults: A Systematic Review and Meta-Analysis of Prospective Cohort Studies, (accessed: January 5, 2020), The Journal of Nutrition

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