David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

What is the Ideal Breakfast?

27 Sept 2016 · 2 min

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1:37

In this solo presentation, Dr. David Perlmutter discusses his view on an optimal breakfast. He states that while he generally skips breakfast, for those who do eat one, the ideal meal should be high in fat and low in carbohydrates. He recommends a protein‑rich dish such as a two‑egg omelet with sautéed kale, spinach, and other vegetables, finished with extra‑virgin olive oil or coconut oil. He explains the metabolic reasoning: high‑carb breakfasts (pancakes, croissants, syrup) cause a rapid blood‑sugar spike, followed by an insulin surge that drives blood sugar down, leading to mid‑morning cravings and energy crashes. By starting the day with a fatty, protein‑laden meal, the body learns to use fat as a primary fuel, providing steady energy and reducing carbohydrate cravings throughout the day.

Chapters

If you eat breakfast, and I'm not saying you shouldn't, I generally don't, but if you do eat breakfast, I would say an ideal breakfast is a breakfast that has a lot of fat. Yes, you heard me right, fat, F-A-T, and very minimal carbs. That could be a 2-egg omelet with some sautéed kale, sautéed spinach, lots of vegetables. Can you imagine vegetables at breakfast? Who knew? Believe me, nothing terrible will happen. You'll actually feel better from having A higher fat and even a protein-rich breakfast. The point is you don't want to start your day with the typical standard high carbohydrate meal that everyone thinks is what we should be eating. You know, the short stack of pancakes with that syrup all over it, maybe the croissant on the side. The reason you don't want to do that is as soon as you do that, your blood sugar is going to skyrocket. A little bit later, your insulin levels are going to come up. And drive that blood sugar into the ditch. And then by 10 o'clock in the morning, you're going to be breaking open a vending machine because you're in search of calories. When you start your day with the meal that I'm describing— a few eggs, some sautéed vegetables, cover them with extra virgin olive oil, maybe a tablespoon of coconut oil, organic— you're teaching your body to utilize fat As a calorie source, and you're going to have a nice level of energy throughout the day, and you're going to find that you're not craving carbohydrates.