Can 30 grams of protein within 30 minutes of waking help regulate cortisol and balance hormones?

“Proteins play a vital role in hormone production, binding, regulation and gene expression – impacting everything from mood to metabolism. For instance, cortisol, often linked to stress, can be influenced by dietary choices. High-protein meals may elevate cortisol levels, which in turn can affect glucose metabolism,” adds Ayesha Fathima, Registered Dietitian and Certified Diabetes Educator at Healthifyme Pvt Ltd.

Do you have eggs in breakfast? (Source: Pixabay)

Is this practical?

In an Indian breakfast context, Fathima notes that reaching 30 grams of protein can be challenging. “Indian breakfasts typically provide roughly around 15 grams, requiring significant portion increases to meet this target. Many individuals may rely on non-vegetarian sources or protein supplements, which can be less feasible for vegetarians,” she says. Additionally, daily routines like brushing teeth and other morning activities can make it difficult to stick to the 30-minute window.

Fathima also highlights that irregular protein intake can hinder weight loss. Missing the 30-gram target might lead to cravings, mood swings, or binge eating. Consistency is key, and incorporating protein steadily throughout the day can be more sustainable than focusing on a single high-protein meal.

High-protein sources for the morning

High-protein meals without sufficient hydration or fiber may lead to digestive issues such as constipation. Fathima cautions that if protein isn’t balanced with physical activity, excess intake may convert to glucose and be stored as fat, potentially burdening the kidneys, which aren’t accustomed to processing large protein volumes in one sitting.

Dr Dwivedi suggests some protein-rich morning options like scrambled eggs, Greek yogurt with nuts, cottage cheese, or a smoothie made with protein powder. These choices not only keep you satiated but also support metabolism and hormone regulation. For those with kidney issues or metabolic disorders, it’s advisable to consult a healthcare professional before increasing protein intake.

*DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.*