Ideal Breakfast
Some quick research I did (generated) on how to evaluate any food for the actual important metrics, instead of the noise about sugar levels and such. To summarise: carbs basically only matter in two metrics - carb-to-fiber ratio (higher = spikier energy), and carb-to-protein ratio (higher = faster energy). I'm trying to find out the best breakfast options in the proper way and this is what I've come up with:
Targets
Protein intake (g protein / kg bodyweight) 0.15–0.40 g/kg → target range for sustained satiety, glucose stability, and cognitive energy
Carbohydrate intake (g carbs / kg bodyweight) 0.30–0.80 g/kg → target range for steady brain fuel without excessive glucose spikes
Fat intake (g fat / kg bodyweight) 0.10–0.30 g/kg → target range to slow digestion and stabilize glucose without heaviness
Fiber intake (g fiber / kg bodyweight) 0.05–0.15 g/kg → target range to moderate glucose absorption and extend satiety
Ratios
Carb : Fiber ≤5g : 1g → gradual glucose rise and stable energy
Carb : Protein ≤4g : 1g → balanced digestion and stable glucose
Fiber density ≥1–2 g fiber / 100 kcal → sufficient digestion slowing
Ideal breakfast (per kg bodyweight)
Protein: 0.35 g/kg Carbohydrates: 0.70 g/kg Fat: 0.20 g/kg Fiber: 0.10 g/kg
Resulting ratios
Carb : Protein ≈ 2 : 1 Carb : Fiber ≈ 7 : 1 (but effective digestion slowed by fat and protein) Fiber density ≈ ~1.5–2 g / 100 kcal depending on food composition