Oats or Eggs: Which Breakfast is Better?
Breakfast sets the tone for my entire day. What I eat first thing in the morning profoundly impacts my blood sugar, energy levels, metabolism, and even how hungry I'll feel later on. Like many people, I grew up thinking that a steaming bowl of oats was the gold standard for a healthy breakfast—but is it really?
If you’ve been trying to manage inflammation, blood sugar, or weight, it's time to rethink your first meal. I’ve learned through experience and research that a high-carb breakfast like oats can cause energy crashes, while a high-protein, nutrient-dense option like eggs keeps me fuelled and focused for hours. And if eggs aren’t your thing, don’t worry—I have a powerful alternative that will keep you full and energised.
The Science of Breakfast: What Happens in Our Cells?
Every bite of food we eat triggers a cascade of biochemical reactions in the body. When I used to eat a high-carb meal like oats, my digestive system would quickly break down the carbohydrates into glucose, which then flooded my bloodstream. This caused a spike in blood sugar levels, prompting my pancreas to release insulin. Insulin’s job is to shuttle glucose into my cells to be used for energy or stored as fat if excess glucose floats around.
While a blood sugar rise after eating is normal, consistently high-carb breakfasts can lead to blood sugar rollercoasters throughout the day. A rapid spike is usually followed by a crash, leaving me tired, irritable, and hungry again just a few hours later.
On the other hand, when I eat a protein-rich, low-carb breakfast—like eggs—I notice a completely different effect. Instead of spiking blood sugar, protein provides a slow, steady release of energy, keeping me satisfied for longer and preventing mid-morning cravings. Eggs also support muscle maintenance, hormone balance, and brain function, making them my go-to choice for starting the day.
Why Eggs Are a Superior Choice
Eggs are often called "nature’s multivitamin" for a good reason. They contain a unique blend of high-quality protein, healthy fats, and essential nutrients that promote long-term health. Here’s why eggs work so well for me and why they might be the better choice for you too:
Stable Blood Sugar – Unlike oats, eggs have virtually no carbohydrates, meaning they won’t send blood sugar on a wild ride.
Satiety and Reduced Cravings – The protein and healthy fats in eggs keep me full and prevent overeating later in the day.
Brain Health – Eggs are rich in choline, a nutrient essential for brain function and memory.
Muscle Maintenance and Metabolism – Protein is the building block of muscles, and eating enough helps maintain muscle mass as we age.
Nutrient Density – Eggs provide essential vitamins and minerals like B12, vitamin D, selenium, and lutein, all crucial for energy production and overall health.
The Connection Between Breakfast and Inflammation
Through my health journey and work as a nutritionist, I understand how much diet influences inflammation in the body. Chronic inflammation is at the root of so many health issues, from autoimmune diseases to metabolic disorders. Starting the day with a high-carb meal fuels inflammation by spiking insulin and increasing oxidative stress.
A high-protein breakfast, on the other hand, can help lower inflammation by reducing insulin spikes and stabilising blood sugar. Eggs contain omega-3 fatty acids, antioxidants like lutein and zeaxanthin, and essential amino acids that support the body’s natural anti-inflammatory processes. Since prioritising protein in the morning, I’ve noticed better digestion, steadier energy levels, and reduced joint stiffness—clear signs that my body is thriving on lower inflammation.
The Downside of a High-Carb Breakfast
Oats have long been promoted as a heart-healthy food, but when I used to eat them alone or topped with sugar, honey, or fruit, they led to blood sugar spikes and increased insulin release. High insulin levels over time can contribute to insulin resistance, a condition linked to weight gain, inflammation, and metabolic disorders like type 2 diabetes.
Another issue with oats is their phytic acid content, which can bind to minerals like iron, zinc, and calcium, reducing their absorption. This means that even if I thought I was getting nutrients from oats, my body might not have absorbed them effectively.
Not a Fan of Eggs? Try This Instead
If eggs aren’t your thing and you love your oats or have an egg allergy, don’t worry—you don’t have to eat them. A fantastic alternative that I love is overnight chia pudding. Chia seeds are packed with fibre, protein, and omega-3 fatty acids, making them a nutrient-dense option that keeps blood sugar stable and reduces inflammation.
Chia Seed Pudding Recipe
Ingredients:
3 tablespoons chia seeds
1 cup unsweetened almond or coconut milk
½ teaspoon vanilla extract
½ teaspoon cinnamon
Optional: a few berries or a sprinkle of nuts for added texture
Method:
Mix all ingredients in a jar or bowl.
Stir well and let it sit for 5 minutes, then stir again to prevent clumping.
Cover and refrigerate overnight.
Enjoy in the morning with your favourite toppings.
Unlike oats, chia seeds provide a slow-digesting form of energy, helping me stay full for longer without spiking blood sugar. Plus, their high fibre content supports gut health and digestion, making them a powerful anti-inflammatory food.
Final Verdict: Eggs (or Chia Seeds) for the Win
When it comes to breakfast, what you choose to eat can significantly impact your energy levels, mental clarity, and overall health. While oats may have been my go-to breakfast option for years, I’ve realised that their high-carb nature can work against me if I want to maintain stable blood sugar and reduce inflammation.
On the other hand, eggs provide a superior balance of protein, healthy fats, and essential nutrients to keep me full and fuelled. And if eggs aren’t for you, overnight chia pudding is an excellent alternative that supports metabolic health without the blood sugar spikes.
So, next time you’re standing in the kitchen wondering what to make for breakfast, think beyond the cereal box. Your body will thank you!