Cape Town - It’s the first fuel stop of the day and, according to nutritionists, the most important.
But you may get caught in a food fight on the way to the breakfast counter, as debate rages on over the healthiest of those much-needed morning munches.
Porridge or cereal is the go-to for many South Africans, but without scrutinising the ingredients list, those dawn staples could easily be a recipe for diabetes and obesity if they contain lots of sugar and highly refined ingredients.
You could turn to the eggs instead, but aren’t those yolks oozing cholesterol? And that slice of toast – Tim Noakes wouldn’t approve!
Sport scientist Noakes’s Paleo eating plan says the way forward is to go against the grain – and the dairy, and the sugar, and anything else cavemen wouldn’t eat.
So what does breakfast look like without milk, yoghurt, toast or cereal?
Very much like supper might: eggs, avo, steak and vegetables are all Paleo favourites. As a popular Paleo website puts it: “It can be daunting to know what to eat, and still feel like it’s a breakfast.”
But Noakes adopted this approach to cater to his body’s specific metabolic needs. He was pre-diabetic and carbohydrate resistant, which means his body couldn’t properly clear glucose from his system. The Paleo approach supplies his body with mostly fat and protein, rather than carbohydrates.
Paleo suits people who are pre-diabetic, and it’s also compatible with lactose-intolerance and gluten-intolerance, research suggests. But it’s not a blanket cure for obesity, allergies or other health problems.
In fact, when it comes to breakfast, the only one-size-fits-all advice is: don’t skip it.
Elan Lohman is the founder of SleekGeek.co.za, an online community of people committed to getting in shape. His company’s motto describes his approach to health: “eat clean, train dirty”. He follows the Poliquin lifestyle, which is similar to Paleo, but geared towards bodybuilding.
“Protein and healthy fats are the best way to start the day,” Lohman says. “South Africa has developed a cereal culture of convenience and poor nutrition. I would say that cereal and yoghurt is the worst way to start a day.”
But Dr Janetta Harbron, of UCT’s Nutrition and Dietetics department, has no issue with cereals, provided they are low in sugar and high in fibre.
“For a healthy breakfast, first opt for a cereal or porridge,” she says. “What is good about cereals is that they are all enriched with a number of vitamins and minerals.”
She recommends Maltabella, muesli, Weet-bix, bran flakes and oats – just not the instant kind.
Bread is no enemy either, according to Harbron, if it is whole grain and has a low glycaemic index (GI). High GI breads, like white and brown bread, cause an unhealthy spike in blood sugar levels.
Lohman disagrees, however: “I believe feeding children cereal and bread every day is doing more harm than good. The body does need carbohydrates, but there are plenty of higher-quality sources such as vegetables and fruit.”
But a portion of vegetables, which is half a cup, only provides 5g of carbohydrates, while the same amount of cereal provides 15g, Harbron counters. “You will really have to eat a lot of veg to get the amount of carbs you need in the morning.”
For Lohman, who does strength and fitness training, and helps others in their quest for a washboard stomach, protein is also an essential kickstart to the day.
He says it’s been proven that eggs do not raise cholesterol, unless the eater already has a genetic predisposition to high cholesterol. “I eat nine eggs a day with yolk and my cholesterol is perfect,” he says.
Harbron concedes that what constitutes a good breakfast does depend on the person.
A little sugar is fine for active people with a healthy body mass, as they’ll burn it off quickly. It can even be part of a healthy diet: “High sugary drinks are helpful for very active people, especially after sports for recovery.”
But for obese or sedentary people, food choices must be made carefully.
“You can’t just go for low fat, because there may still be a lot of sugar,” she says.
The food fight continues – and the only solution seems to be to choose a nutritional lifestyle that is geared to your personal health conditions, and your personal goals.
Or forego the debate completely and have a nosh on the wild side: a cereal has hit the shelves in Britain which is designed to boost sex drive, its creators claim. SexCereal comes in a different formula for men and women, and is packed with ingredients purported to increase sexual desire. - Weekend Argus