Expert reveals the healthy breakfast combo with benefits in every bite 

Expert reveals the healthy breakfast combo with benefits in every bite 

Dil Bar Irshad | October 1, 2025 | 04:17 PM IST | Featured by VoM, Featured Edition, Health Care | Follow on Google News

Expert reveals the healthy breakfast combo with benefits in every bite

A nutritionist has revealed the breakfast combination with health-boosting properties, as it can help boost energy levels and support digestive health. 

Kevin Greene, who specialises in clinical nutrition and is Managing Director of Almased, said combining honey, yogurt, soya, oats, and chia seeds could be the ideal breakfast to help limit the number of fluctuations in energy levels, support optimal nutrient absorption, and maintain high energy levels throughout the day. 

Building a strong base: protein and satiety 

“Yogurt and soya have a lot of protein and amino acids that can support muscle maintenance, which decreases fatigue and increases satiety,” Greene said. This makes them particularly beneficial for athletes and busy professionals who have high energy demands and want to avoid mid-morning energy dips. 

Instead of being digested rapidly and causing blood sugar spikes, these protein-rich ingredients are processed gradually, reducing the likelihood of energy crashes. 

Similarly, oats are rich in complex carbohydrates and soluble fibre, which slow digestion, help release glucose gradually and help you feel full longer, a useful benefit for those trying to manage weight or avoid snacking before lunch. 

Supporting digestion and gut health 

Greene added that this breakfast combination is rich in nutrients we tend to run low on with typical morning meals (cereals, refined and processed breakfast foods), such as protein and amino acids, fibre, omega-3 fatty acids, probiotics, and micronutrients (magnesium, calcium, iron, B vitamins). 

“This breakfast also supports gut microbiota balance because it is rich in probiotics and fibre,” he specified. These components are especially valuable for people with IBS, acid reflux, or other digestive concerns, since probiotics help restore healthy gut bacteria, while fibre supports regularity and reduces digestive discomfort. 

Balanced energy release 

Honey provides immediate energy thanks to its natural sugars, while oats release glucose slowly, ensuring steady blood sugar and sustained vitality. This combination of quick and slow release creates balance: while the honey offers a rapid boost to start your day, the rest of the ingredients prevent crashes by releasing energy gradually.  

Chia seeds also play a role here as their soluble fibre forms a gel in the digestive tract, further slowing glucose absorption, while omega-3 fatty acids contribute to reduced inflammation and improved cellular efficiency.  

Together, these ingredients regulate energy like a well-timed fuel system, supporting productivity, stable mood, and sharper concentration throughout the morning. 

Micronutrients and brain-boosting fats 

“Chia seeds might be small, but they deliver omega-3 fatty acids and micronutrients essential for brain function and cellular health,” Greene explained. This is especially beneficial for those wanting to support cognitive performance, reduce inflammation, and maintain long-term heart health. 

He then added: “Just remember that breakfast is a really important meal within the day, as it replenishes energy and nutrients after the overnight fast and helps sustain concentration and metabolic balance throughout the morning and beyond. Including these five ingredients can help boost your energy and immune system, giving you the kick you need to power through the day.” 

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In addition to blood sugar management, proper nutrition helps maintain stable energy, leaving you feeling productive. This, as well as balanced macronutrients, can all combine to provide a real feeling of wellbeing throughout the morning. 

A practical recipe for everyday use 

Combining oats (50 g) with unsweetened soya milk (200 ml), Greek yogurt (200 g), honey (5 g), and chia seeds (15 g), paired with your favourite fruit or berries (100 g), creates a healthy and energising breakfast that provides approximately 480 kcal. These ingredients work together synergistically, offering a nutritional profile more beneficial than consuming each ingredient separately. 

A more convenient option is to use Almased – which already contains high-grade soya protein, valuable skimmed-milk yogurt and enzyme-rich honey in healthy ratios.  This can be quickly and easily blended with oats, chia seeds and your favourite berry to ensure a healthy headstart to your day.

Moreover, this combination contains around 60 g of carbohydrates, 7 g of fat, 11 g of fibre and over 30 g of protein, a composition that supports hormone balance, digestion, immune health, and long-lasting energy. One serving of this breakfast aligns with the recommended intake of 20–30 grams of protein at breakfast for optimal hormone balance, per Dr. Jolene Brighten. 

Dil Bar Irshad

Dil Bar Irshad is a seasoned journalist, hails from Jammu Kashmir's Doda, covers political, social, business stories, index stories. Dil Bar has worked with several newspapers, Khalsa Express English Newspaper, Sada e kohistan Urdu Newspaper & Millenium Post. Dilbar has worked in international news agency too. You can reach dilbar via whatsapp 9622662212