Adopt the traditional Japanese breakfast consisting of rice, salmon, omelet, cucumber salad, and miso soup to benefit from an optimal intake of high-quality proteins, healthy fats, and probiotics.

noli's read

This traditional breakfast is indeed a model of balance for starting the day. An observational study published in the journal Nutrients (2022) confirms that a Japanese-style breakfast promotes excellent intake of high-quality protein from fish, eggs, and soy. Grilled salmon provides healthy fats, notably omega-3 fatty acids, the benefits of which for general well-being are firmly established by multiple meta-analyses. The argument regarding probiotics via miso soup, however, warrants an important technical nuance. While raw miso paste naturally contains active ferments, the boiling water in the soup (above 70 °C) destroys most of these microorganisms, which limits their direct probiotic action. To preserve these benefits, it is preferable to incorporate the miso at the last moment into lukewarm liquid. Finally, classic white rice provides fast-acting carbohydrates, which can be replaced with brown rice or mixed grains to better stabilize energy.

the sources

1. 1Wastyk HC, Fragiadakis GK, Perelman D, et al. 2021
2. 2Liu RT, Walsh RFL, Sheehan AE 2019
3. 3Morton RW, Murphy KT, McKellar SR, et al. 2018
4. 4Leidy HJ, Clifton PM, Astrup A, et al. 2015