Oatmeal or Eggs: Which Breakfast Is Actually Healthier?

"Oats are carbohydrate bombs," the nutritional medicine specialist acknowledges. Even so, she values oats for their valuable nutrients: "They contain important vitamins, minerals, and above all dietary fiber — including the special fiber beta-glucan, which has blood sugar-lowering and liver-defatting effects."

These nutrients alone set oats clearly apart from pasta or white bread, which offer little in the way of nutritional value and fall squarely into the category of so-called "empty calories."

Why Blood Sugar Matters Especially in the Morning

Dr. Lohse recommends starting the day with something low in carbohydrates: "The first thing you eat in the morning should be as low-carb as possible, to keep insulin release to a minimum." Small salads, radishes, or olives are well suited to this — they ease you into the day gently, without spiking blood sugar.

Meals later in the day can be higher in carbohydrates. "Porridge or oats are perfectly fine in that context," says Dr. Lohse. What matters, however, is making the porridge yourself and combining it with nuts or seeds to get the best nutritional balance.

Eggs or Porridge — Which Is the Better Choice?

For anyone who finds a salad at breakfast a little too unconventional, classic egg dishes are a great alternative. "Scrambled eggs, fried eggs, or omelets are all excellent breakfast options," says Dr. Lohse. They pair beautifully with wholesome ingredients such as avocado, tomato, feta, or smoked salmon.

A topped nut-and-seed bread or homemade oat-quark rolls — finished with a boiled egg, cheese, herb quark, or cottage cheese — also make delicious, nutritious morning options that keep you full for hours.

A sweet breakfast can be just as healthy when done right. "A homemade porridge made from oats or oat bran, combined with nuts and seeds, is a great choice," explains the expert. A bowl of quark or yogurt with low-sugar berries such as blueberries works equally well.

The Biggest Breakfast Pitfalls

One important caveat: "Fruit is not just fruit." "Dried fruits and canned fruit are real sugar traps, and even the classic banana or grapes shouldn't appear on the breakfast table every single day," says Dr. Lohse. For an extra dose of healthy fats and omega-3, she recommends toppings such as flaxseeds, chia seeds, walnuts, or high-quality flaxseed oil.

Although ready-made mueslis in supermarkets are often marketed as wholesome and nutritious, Dr. Lohse says they should generally be "treated just like a plate of pasta." These products tend to be high in sugar and low in meaningful nutrients.

Whether savory or sweet, whether with oats or eggs — what matters most is choosing the right ingredients and preparing your meals yourself. That way, you know exactly what you're eating, can keep things varied, and can truly pay attention to how your body and mind feel throughout the day.