World's healthiest breakfasts from India to Iceland

There's more to breakfast than cereal and toast

A fried breakfast can be eaten as part of a balanced diet (bhofack2/iStock)

From a traditional English fry up packed with protein to heart-healthy tofu in Korea, dieticians have revealed the healthiest breakfast around the world.

For those still reeling from the fact that sugar, not fat, is food enemy number one, and that concentrated orange juice and sweet cereal are poor choices for breakfast, knowing what to eat first thing in the morning can be confusing. To help prevent you from grabbing a sugary croissant at the coffee shop in despair as you abandon weighing up the options, we turned to experts from the British Dietetic Association.

Firstly, the secret to a healthy breakfast is using it as a chance to pack in as many nutrients into your diet as possible.

“Many breakfasts can be healthy, it's all about the dietary balance,” explains dietitian Aisling Pigott. As such, Pigott avoids labelling certain breakfasts as ‘good’ and others as ‘bad’. It all depends on your level of physical activity, and what you need to get from your meals. Sometimes, breakfast is a way to relax and unwind with friends on the weekend. In those instances, a stack of pancakes is OK.

“For example Irish or British culture of fried breakfasts suited our previous agricultural or labouring workers, but are now likely to provide excessive fat and energy for the inactive office worker. In the same way, coffee and a pastry from Europe has been amplified to much greater portion sizes, particularly by coffee firms and in the US,” says Pigott.

“Ideally breakfast should include a carbohydrate - whole grain where possible - source, a protein source and fruit or vegetables. The amount of these will depend on size, sex and activity levels. What these sources are doesn't really matter too much, it's the amount that counts.”

What is clear, however, is that - unless you have a will-power of steel - skipping breakfast is generally a bad idea as it increases the chances of snacking later in the day.

“It will leave you feeling restricted, tired and reaching for 10am biscuits. There is also evidence to show that breakfast can help stabilise eating and meal pattern,” warns Pigott.

Below, BDA Dietitians round-up some of the healthiest breakfasts eaten around the globe.

South African

“South African breakfast is a type of porridge called putu pap - the porridge is made from corn, but can also be made from other cereals,” says dietitian Dr Frankie Phillips.

“Porridge is usually eaten with milk. The high fibre content of the wholegrain , as well as calcium from milk makes it a filling start to the day with no salt or added sugar.”

Indian

According to Phillips, these breakfasts are spicy affair with flatbreads such as roti eaten with yogurt-based dips or fruit chutneys. A breakfast like this can be a satisfying start as the breads are often made with a high fibre flour.

(iStock/Weerawath)

Korean

Breakfast in Korea might be a choice of rice, soup, kimchi, meat or fish. “The foods are often low fat and the protein from meat and fish will help to make you feel full. These foods would also provide a range of B vitamins and minerals such as zinc and iron,” says Phillips.

“This is a great breakfast as if they are having oily fish it would provide Omega-3 fatty acids which are important for heart health,” adds dietitian Chloe Miles. “It, also, contains protein which may keep you fuller for longer,"

Iceland

A bowl of porridge made with oats is often eaten in Iceland, says Miles. “Oats provide fibre, which promotes a healthy digestive system and the fibre in oats may help to reduce cholesterol levels.”

(iStock/wmaster890)

Mediterranean

Mediterranean diets in general have been proven to be beneficial to health - and the breakfast is no different. These diets emphasise vegetables, fruits, nuts, wholegrains, beans and pulses, olive oil and fish.

Traditional English

A slice of grilled lean bacon, a sausage, grilled tomatoes and mushrooms and a poached egg , with a glass of fresh squeezed orange juice on the side is a surprisingly healthy way to start the day, according to Phillips.

“If you have the time - as it provides plenty of nutrients - vitamin A, B vitamins, vitamin C, plus iron, zinc., and that combination of foods will give you three of your five a day before you even leave for work.”

For those short on time, wholegrain cereal with semi skimmed milk and a small glass of freshly squeezed unsweetened fruit juice similarly provides fibre, B vitamins, calcium, vitamin C and potassium.

A fried breakfast can be eaten as part of a balanced diet (bhofack2/iStock)

Spanish

Phillips says that a Spanish breakfast of pan con tomate (a tomato paste spread on toast) would be a healthier start than jam, or just butter on toast. “The tomatoes would provide some of the anti-oxidant rich compounds such as lycopene too.”