Many choose boiled eggs for breakfast to feel light and healthy. However, nutrition experts warn that this habit can lead to a deficiency of essential "sugar" for the brain, resulting in a lack of concentration and slow reactions.
A common practice is to have a light breakfast to avoid feeling heavy. Boiled eggs are often a preferred main dish, believed to be both nutritious and good for health. Despite this, nutritionists note that if breakfast consists solely of boiled eggs, the body will easily fall into a state of carbohydrate deficiency, which is the core fuel for the brain. The consequence is a lack of energy, leading to mental sluggishness, slow reactions, and poor concentration.
Eggs are nutritious but lack core "energy sources"
In an analysis published in a Japanese health publication, nutritionist Megumi Kawaguchi stated that boiled eggs provide high-quality protein and are rich in nutrients such as vitamins B2, B12, D, iron, and zinc. These nutrients significantly support body recovery and basic nutritional supplementation.
However, using only boiled eggs for breakfast is not truly adequate. The reason is that when the body wakes up in the morning, glycogen reserves in the liver are low. At this time, the brain requires glucose to function, yet boiled eggs completely lack this important carbohydrate. Eating only eggs will not provide the body with enough energy, directly affecting work and study performance.
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Eating only boiled eggs for breakfast can lead to a carbohydrate deficiency, causing brain fatigue. Photo: Bui Thuy |
Eating only boiled eggs for breakfast can lead to a carbohydrate deficiency, causing brain fatigue. Photo: Bui Thuy
Reduced concentration, lack of physical energy
Megumi Kawaguchi points out that for individuals who need to think for extended periods, a breakfast consisting only of boiled eggs means "the brain starts on low battery." Groups requiring high concentration, such as office workers during meetings or students during lectures, will easily experience slow thinking and quick fatigue, decreasing performance and judgment.
Beyond those doing mental work, individuals who expend a lot of physical energy also need to be mindful. If breakfast includes only one or two boiled eggs, the caloric intake is significantly low. This can lead to a feeling of ravenous hunger early in the morning, negatively impacting lunch, causing a tendency to overeat to compensate—a habit detrimental to health.
How to eat boiled eggs correctly
Given this situation, expert Megumi Kawaguchi suggests that boiled eggs themselves are not the issue and can be perfectly suitable for breakfast. The key lies in combining them with other foods: you need to add a moderate amount of carbohydrates.
Specifically, you can pair boiled eggs with white rice, sliced bread, or rice balls, or supplement with fruits and green vegetables to boost fiber and vitamins. This combination not only helps provide sufficient energy for the body but also keeps your mind stable and alert throughout the day.
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