What is a Complete Breakfast?

There’s been a lot of debate about breakfast. It’s the most important meal of the day, it’s not as important as we thought, eggs
are bad for you, eggs are good for you. It’s the most analyzed, discussed
and delicious meal. There is however, no debate about brunch. Brunch is awesome. For a while we were told by various spokes animals that cereals are
part of a complete breakfast. But what is a complete breakfast? As you might have guessed, It
all comes down to chemistry. (SPLASH INTRO) This is usually what would appear
when the spokes-animal would mention a complete breakfast. But get this image out of your head. Scientifically, this is not a good breakfast. There are two types of food that are best for you in the morning, from a nutrition perspective. Carbs and Proteins. Carbohydrates are the starches and sugars you eat in the form of grains, fruits and vegetables. Once ingested, carbs break down into
glucose and other simple sugars, which are the body’s key sources of energy. Your brain is the biggest glucose hog of all. It consumes about 120 g of glucose daily,
which is 60% of your daily glucose usage. And yes, thinking hard, does use more glucose. Now there are two types of carbohydrates,
complex and simple. It takes your body longer to break down
complex carbs than it does the simple ones, giving your brain a longer, more
even release of glucose. Simple carbs act more like a quick burst of energy. To prevent your glucose from dropping off halfway through the morning and making you hangry, you should eat fruits, veggies, yogurt, and whole grains. And yes, hangry is scientifically a thing. When your body is low on glucose your brain suffers and makes you grumpy and irritable. The second thing you should eat in the
morning for a complete breakfast are proteins. They regulate appetite throughout the day. Your digestive system breaks
down proteins into peptides. One of those peptides sends signals to
your brain to curb your appetite. Eating proteins also releases
more dopamine, the chemical associated with the brain’s reward center. Once the dopamine is released, your reward
center is pinged telling you you’re full, which reduces overeating and
cravings later in the day. So carbs and proteins are what make a
complete breakfast, which is why cereal companies say “part of a complete breakfast”
since they have the carbs covered. But you have to be careful when
reaching for those sugary cereals or pouring a glass of orange juice. If you eat something with a large amount of
sugar in it, your pancreas releases insulin. This release of insulin signals your cells to grab ahold of the glucose in your bloodstream and store it as fuel to be used later. So some of carbohydrates in the sugar you just consumed get stored in fat or muscle cells instead of being used as
fuel, which leads to fat accumulation. Now for those of you who are wondering about eggs for breakfast, well
I have good news for you. Eggs are actually really good for you. They’re a great source of high quality protein, contain every single B vitamin and a good source of vitamin D. By the way, for those of you milk lovers out there, feel free to drink away at breakfast. The pitch for milk in the morning is weak and to be honest you can find your calcium in many other food sources like nuts and greens. So there you have it. Be sure to eat your carbs and
proteins in the morning. And don’t forget the fiber, which you can get from beans, oats, fruits and veggies. Watch out for too much saturated fat and avoid trans fats altogether. Other fats, like heart-healthy omega
3s and monounsaturated fats (like the ones in olive oil) are good for you. Like with all things, moderation is key. A lot of your guys are already
eating a complete breakfast. Some examples of a good breakfast are
oatmeal and fruit, whole wheat toast and eggs, or whole wheat pancakes
and some kind of lean protein. Or you can be like me and break
Those social constructs of breakfast. I had a spinach salad with a
hardboiled egg for breakfast. Yogurt is actually the perfect breakfast food
since it has both carbs and protein, with greek yogurt being especially high in protein. By the way, I’m from Pennsylvania,
the land of milk. You don’t need to pick my accent. It’s there. We all know it. Don’t make me cry into my water ice. Since you’ve made it to this point in the video why don’t you give it a like and
while you’re at it subscribe. Be sure to let us know in the comments what you eat in the morning that makes a complete breakfast. And hey, thanks for watching!

66 Replies to “What is a Complete Breakfast?”

  1. No troll. Vegan response? Genuinely want to know what you guys think about this video saying the eggs and protein shown are part of a complete breakfast.

  2. i dont have any appetitte first few hours after waking up
    so no breakfast for me!
    btw there is nothing wrong with saturated fats

  3. egg & fish have compared to other groceries more vit d in it, but calling it a good source is wrong. to fill your vitamin d storage you either need to go outside or take a vit d supplement(especially in winter).

  4. Like the ads always said: "Our box of sugar and chemicals is PART OF a good nutritious breakfast!"
    –with the real nutrition coming from anything but their crappy product

  5. One-size-fits-all 'Nutrition 101' garbage. We have unique digestive capabilities and immune responses to different types of foods. Factors include age, ancestry, genetics, and blood type. A bowl of oatmeal may serve one person well, but destroy the other. Same with animal protein. Learn how your body works.

  6. Ragging on milk… But a serving of milk has more protein than an egg, and it's almost as biologically available… So, why isn't it appropriate?

  7. I was literally wondering about what a complete breakfast meant this morning. Thank you!

  8. My favorite breakfast: boiled white wheat with lentils and a bit of salt and onion (easy recipe at http://1drv.ms/1LRtuKG).  A banana on the side completes it.  It has carbs, protein, fiber, vitamins, etc.  And it tastes good, too.

  9. my cousin got her phd at Stanford in biology about 5 years ago. She is also anemic and happened to be doing research on stomach cells and absorption. She says that getting iron from spinach and a lot of other greens is almost impossible (or at the least…you get so little it's negligible)…so I suppose nuts are a good source of iron, but by far, the most efficient way to take in iron (from what I understand) is to eat red meat…any thoughts on this?

  10. If I could I would be eating some Eggs, Bacon, Toast, and Hash browns with some orange juice. But now it's what ever I could get my hands on really. And Pennsylvania? That is the sister state to that of Transylvania!! </bad pun> Nice and I don't judge. I just love and respect.

  11. 2 pieces of ezekiel toast, one with mashed lentils, basil, onion powder, garlic and spinach, and one with half a sliced mashed banana.

  12. Rice, some vegetable side side, more vegetable side dishes, and occasionally some kind of meat as well. Not a fan of the American breakfast.

  13. Why no mention of beans?

    My breakfast today, wholemeal chapatti with fava beans in a spicy tomato sauce with a fried egg on top.

    Complex Carbs, Protein and Fibre what better breakfast could you get?

    Yoghurt has NO fibre at all yet is suggested to be a great breakfast. Beans don't even get a mention.

  14. Insulin is released by any amount of carbs (complex or simple) that is ingested, thus triggering the fat storing process. Humans are not meant to eat any substantial amount of carbs AT ALL. Our bodies cannot handle it. By eating carbs, you trick your body into thinking that you're starving, or at least that REAL ENERGY is scarce. This scenario occurred from time to time for pre-historic humans (nomads) who usually moved i accordance with the movement of wild animal herds. Occasionally killing a few of these animals provided a steady supply of the two most important sources of energy a human can ingest – Proteins and FATS. The only time our nomad ancestors ate anything other than fats and protein, was when the animals had moved too far, or when they became too few, resulting in a VERY limited fat and protein supply. The only alternative was to eat carbs, in the form of grains, plants and fruits (mostly berries), which IMMEDIATELY got stored as fat, since our brains and bodies saw the sudden carb supply as a sign that real energy was limited or completely absent.

  15. To answer the question:

    Hash browns, blood pudding, baked beans, fried toast, fried tomatoes, fried mushrooms, pork sausage, bacon and eggs.

  16. Your food images doesn't follow what You've saying. If complex carbs + proteins are the most important, then You should show legumes, unprocessed grains ( like groats ), lean meats. Fruits are water + simple carbs, the same with honey. Highly processed grains like flour based pancakes are like simple carbs, because of high GI index.
    Also when You compared simple to complex carbs – ironically You showed fruits as a complex ones and grain based sweets as simple ones. Grain based sweets are technically complex carbs ( starch ), although they are highly refined so act more like simple.
    Eggs are good, but again it's source of high amounts of fat and protein so it's more like low-carb high-fat option which contradicts You're advise with going high carb.
    There is no legitimate science to prove harmful effects of saturated fats. Also dietary cholesterol will not affect body cholesterol because we can't absorb sterols with side chains.

    There is no such thing as "definitive complete breakfast" as it depends on everyone diet. You can be on low carb diet eating fat/protein based breakfast and it'll still be "complete". Complete should be rather consider based on essential nutrients, but looking at diet as a whole, not only breakfast.

  17. Thank you for answering a question I've had since I was a child watching cereal commercials in between cartoons 😂

  18. It was an awesome biochemistry video. Please put more videos about food biochemistry and nutrition.Thanks

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