The Myth of 'Breakfast Foods'

Hi! I'm Elena, your nutrition expert from Castelló, and today we're going to demystify the first meal of the day: Does the perfect breakfast really exist?

This morning, while I was making my coffee here in Novelda, I was thinking about that phrase we've all heard a thousand times: "breakfast is the most important meal of the day". The technical reality is that it's only partly true. While it is the act of breaking the overnight fast, it's not a sacred rule that you have to eat as soon as you get out of bed if you're not hungry. What's crucial is not when you eat breakfast, but what you choose to provide that 30% of your total calories your body needs during the morning.

The Myth of "Breakfast Foods"

Have you noticed that breakfast is the only meal that always seems to come in brightly colored cardboard boxes? The supermarket aisles are full of "fit" cereals, biscuits, and juices that promise energy, but if we stop to read the nutrition label, the reality is different.

• The sugar problem: Most breakfast cereals, even the ones that boast about being high in fiber, contain shocking amounts of simple sugars. It's hard to find processed products that haven't fallen into the trap of sweetness to hook the palate.

• Juice vs. whole fruit: We tend to think that juice is the same as a serving of fruit. Technical error: when we juice it, we remove the fiber and leave the free sugar (fructose) for quick absorption. Nothing beats biting into the whole piece so that fiber slows the release of energy into the bloodstream.

Design Your Ideal Breakfast (No Fixed Rules)

Forget the same old routine (coffee, toast, and juice). The perfect breakfast is one that is varied, minimally processed, and, above all, one that suits you.

Ideas to break the routine:

• Real cereals: Try plain oats; they're one of the few commercial cereals that usually don't contain added sugar.

• Protein and healthy fats: Rye toast with avocado, tomato, and tuna, or some scrambled eggs with vegetables.

• Dairy that makes sense: Plain yogurt or cottage cheese with a handful of walnuts or hazelnuts.

• Infusions: From time to time, swap coffee for tea or an herbal infusion to hydrate yourself differently.

Tools for a Healthy Breakfast

If you're one of those who won't give up a sweet touch or a salty note in the morning, in Castelló's pantry we have the tools so you can do it without sabotaging your health.

• Flavor without sugar: If your cereal or coffee tastes bland, Erythritol Powder is my personal choice.

  • It's the one I choose because it gives you the sweetness you're looking for with 0 calories.

  • At home we use the 1000 g Round Jar because it's ideal for sweetening homemade breakfast cakes.

• The smart salty touch: If you're making tomato and avocado toast, use Bonsalt 0%.

  • It lets you bring out the flavor of the ingredients with 0% sodium.

  • The 85 g Salt Shaker is perfect to keep on hand at the breakfast table.

Technical warning from Elena: Bonsalt 0% Sodium should be used exclusively raw. The heat from toasting or cooking degrades its technical properties; add it just before taking your first bite of toast to enjoy its flavor without retaining fluids.

Elena's "Life Tip"

Listen to your body, not the clock: If you wake up with a "closed" stomach, don't force it. You can split breakfast into two servings: a light coffee when you wake up and a more substantial snack mid-morning. The important thing is that, when you choose to eat, you choose fresh foods and take your time. A calm breakfast helps concentration and reduces anxiety for the rest of the day.

Are you the kind of people who need a hearty breakfast to get going, or do you prefer to wait until mid-morning to eat something solid? Tell me about your routines!