Eggs have long been a breakfast staple, and for good reason. They're a nutritional powerhouse, packed with high-quality protein, essential vitamins, and minerals. According to the Food and Drug Association of US, each large egg contains about 6 grams of protein, making it a great way to start your day. But why limit yourself to eggs alone? Let's introduce a protein-rich partner: hummus.

Hummus is a creamy dip made from chickpeas, tahini, lemon juice, and garlic, is not only delicious but also a fantastic source of plant-based protein. While the exact protein content can vary, a quarter-cup serving of hummus can provide around 4 grams of protein. By combining eggs and hummus, you create a dynamic duo that offers a complete package of nutrients.

What Are Some Benefits Of A Protein-rich Breakfast?

A protein-rich breakfast can set the tone for a healthy day. When you start your morning with a good dose of protein, you're not only fueling your body but also influencing various aspects of your health. Nutr Rev study 2024 protein aimed to understand how the amount of protein we eat at breakfast affects our muscle mass and strength. After carefully reviewing thousands of articles, we selected 15 studies for a deeper analysis.

Their findings suggest that eating a high-protein breakfast may help increase muscle mass, especially for older adults. However, the impact on muscle strength is less clear. More research is needed to confirm these findings and to determine the optimal amount of protein for breakfast. In conclusion, while a protein-rich breakfast shows promise for maintaining muscle health, more high-quality studies are necessary to provide definitive answers. Here are some ways it can benefit you.

Muscle Health

Protein is the building block of muscles. Consuming protein early in the day can help stimulate muscle protein synthesis, especially important for older adults and individuals engaged in strength training.

Appetite Control

Protein helps you feel fuller for longer. By including protein in your breakfast, you can reduce cravings and overeating throughout the day.

Improved Focus

Protein-rich foods can help stabilize blood sugar levels. This can lead to improved focus, concentration, and overall cognitive function.

Weight Management

A protein-packed breakfast can help you maintain a healthy weight. Studies have shown that people who eat protein-rich breakfasts tend to consume fewer calories throughout the day.

Mediterranean-Inspired Breakfast Ideas

The Mediterranean-inspired breakfast as well as the entire cuisine has been noted to be very nutritious and good for your health. It is a delicious and nutritious way to start your day. By combining the best of Mediterranean cuisine with a protein-packed twist, you can create meals that are both satisfying and healthy. According to Cleveland Clinic Mediterranean Diet is a healthy eating pattern that focuses on plant-based foods like fruits, vegetables, and whole grains. It also includes healthy fats, primarily from olive oil. This diet has been linked to a reduced risk of heart disease and other chronic health conditions. A registered dietitian can help you tailor this diet to your specific needs and preferences. Here are some dishes you can try

Hummus and Veggie Dip

Cut up fresh vegetables like carrots, cucumbers, bell peppers, and cherry tomatoes. Serve them with a side of creamy hummus. This combination provides a good dose of protein, fiber, and essential vitamins.

Hummus-Filled Omelet

Enjoy your classic omelet by adding a scoop of hummus to the egg mixture. The creamy hummus adds a unique flavor and a boost of protein. You can also add your favorite vegetables like spinach, mushrooms, or tomatoes to make it even more nutritious.

Hummus and Egg Sandwich

Spread a generous amount of hummus on a whole-grain toast. Top it with a fried or scrambled egg. You can also add some fresh herbs like basil or parsley for extra flavor.

Excessive consumption of energy drinks is emerging as a significant contributor to liver damage among the country’s youth, said health experts on the occasion of World Liver Day today.

April 19 is observed worldwide as World Liver Day. The theme this year is “Solid Habits, Strong Liver".

Dr. Abhideep Chaudhary, President of the Liver Transplantation Society of India (LTSI) and Chairman and Head, Department of HPB and Liver Transplantation, BLK-Max Hospital, New Delhi, said that over the past few years, there has been a significant increase in young patients presenting with liver dysfunction.

"Three major contributors stand out — energy drinks, alcohol, and high-sugar beverages. Energy drinks, often perceived as harmless, contain high levels of caffeine, sugar, and chemical additives that place immense stress on the liver," the doctor said.

Recent medical studies have also highlighted the harmful impact of energy drinks on liver health.

A widely cited case published in the journal BMJ Case Reports documented acute hepatitis in a previously healthy individual linked to excessive energy drink consumption, primarily due to high levels of niacin (Vitamin B3), which in large doses is known to be hepatotoxic.

Additionally, research indicates that the combination of high sugar content, caffeine, and chemical additives in these drinks can trigger fat accumulation in liver cells, oxidative stress, and inflammation — all of which contribute to liver injury over time.

Also read: World Liver Day 2026: Origin, Theme, and Significance

Experts note that when consumed frequently, especially alongside alcohol or unhealthy diets, these beverages significantly increase the risk of developing non-alcoholic fatty liver disease (NAFLD), also known as Metabolism-Associated Fatty Liver Disease (MAFLD).

"Alcohol continues to be a leading cause of liver disease, and sugary drinks contribute to fatty liver disease," Dr. Chaudhary said, adding that together, these are creating a perfect storm, and the number of cases is steadily rising. If liver damage progresses beyond a certain point, a liver transplant often becomes the only life-saving option.

Young Adults More Affected

Medical experts emphasize that energy drinks are aggressively marketed to young consumers as performance enhancers and fatigue relievers.

However, these drinks often contain caffeine levels far exceeding recommended daily limits, along with substances such as taurine and herbal stimulants, which the liver must metabolize. Over time, this biochemical overload can impair liver function.

Also read: Lancet Study Shows Metabolic Liver Disease To Rise Over 38% By 2050: What’s Behind The Surge

India is witnessing a concerning rise in non-alcoholic fatty liver disease, with studies suggesting that nearly 25–30 per cent of the urban population may be affected, including a growing number of adolescents and young adults. High consumption of sugary beverages is a key driver, contributing to insulin resistance and fat deposition in the liver.

Dr. Neerav Goyal, President-Elect of LTSI and Head, Liver Transplant, Hepatobiliary and Pancreatic Surgery, Indraprastha Apollo Hospital, New Delhi, said that patients in their 20s and 30s are more affected by the conditions, which were once seen primarily in older individuals

Energy drinks and sugary beverages are contributing to "fat accumulation in the liver, inflammation, and long-term damage," Dr. Goyal said.

The doctors also warned against the increasingly popular trend of mixing energy drinks with alcohol.

“From a clinical standpoint, we are clearly observing a pattern where lifestyle choices are directly impacting liver health at a younger age," said Dr. Charles Panackel, Senior Consultant, Hepatology at Aster Medcity Kochi.

The expert noted that while the liver is a resilient organ, continuous exposure to these harmful substances leads to progressive damage — from fatty liver to inflammation, fibrosis, and even cirrhosis.

Also read: Fatty Liver Disease Driving Fertility Issues In India, Doctors Warn

Why Awareness Is Critical

Awareness is critical because early-stage liver disease is often reversible if addressed in time, the experts said. Parents, schools, and policymakers must also play an active role in educating young people about the hidden dangers of these beverages.

Some preventive steps for better liver health include:

• increasing awareness campaigns targeting youth,
• stricter regulations for energy drinks
• labeling of high-caffeine and high-sugar beverages,
• proactive lifestyle changes
• reducing consumption of processed drinks,
• avoiding alcohol-energy drink combinations,
• maintaining a balanced diet,
• engaging in regular physical activity.
• early screening.

Nowadays, people of every age group consume junk food. While this junk food is appealing to the taste buds, it can take a toll on liver health. Yes, that’s right. You will be shocked to know that frequent junk food consumption not only leads to obesity, gastric issues, joint pain, and inflammation but also to liver problems. Individuals who consume junk food four to five times a week, combined with a hectic lifestyle, have a higher chance of suffering from fatty liver, which can lead to liver damage. Everyone, including youngsters, should be cautious and prioritise liver health. Ahead of World Liver Day, Dr Chetan Kalal, Assistant Director – Hepatology, Gleneagles Hospital, Parel, spoke about the impact of junk food on liver health.

The junk food crisis

In today’s fast-paced lifestyle, many people rely heavily on junk food due to long working hours, stress, and a lack of time to cook healthy meals. They tend to order food online, consume processed snacks even at work, and skip balanced meals. Many are addicted to junk food, avoid freshly prepared home-cooked meals, and order online at least three to four times a week simply because they enjoy trying a variety of dishes. While ordering food is quick and may seem like a convenient option, such unhealthy eating patterns can negatively impact the liver.

Decoding the link between junk food and liver health, the liver plays a pivotal role in digestion and detoxification. Unfortunately, poor eating habits can overload it, leading to serious liver problems. Junk food is loaded with unhealthy fats, sugar, and refined carbohydrates. When consumed regularly, it leads to the build-up of fat in the liver, a condition known as fatty liver disease. Frequent consumption of junk food can interfere with the liver’s normal functioning. Excess sugar, especially from soft drinks and desserts, is converted into fat and stored in the liver. Similarly, fried and processed foods increase inflammation and make it harder for the liver to process nutrients effectively and function properly.

How does junk food affect the liver?

When the liver is affected, many people experience symptoms such as tiredness, digestive discomfort, bloating, and unexplained weight gain. In many cases, fatty liver may not show clear symptoms in the early stages, making it even more dangerous. If ignored, it can progress to more serious conditions such as liver inflammation, fibrosis, and even cirrhosis, which can permanently damage the liver. If the liver fails to function as it should, the last option may be a transplant. Undergoing a liver transplant can help improve the patient’s quality of life. To avoid the need for a transplant, it is essential to adopt liver-friendly habits.

Recovering from years of liver damage

Adhering to vital measures is the need of the hour to protect liver health. Make sure to avoid junk food, sugary drinks, desserts, bakery items, ice creams, sodas, and colas. Seek guidance from an expert who can advise on healthy eating habits. It is important to include fresh fruits, vegetables, whole grains, nuts, and seeds in the diet to support liver function. Avoid deeply fried snacks, which may be tempting but can lead to health problems. Foods such as samosas, vada, instant noodles, pizza, biscuits, kachori, pakora, puri, potato chips, cakes, white bread, sweets, and buns should be limited or excluded from the diet. Daily physical activity, weight management, and proper hydration are beneficial for liver health. Regular health check-ups, as advised by an expert, can help detect liver problems early and ensure timely treatment.

Trying to lose weight? Drop that wheat bread loaded with carbohydrates, suggests a study, which showed that the humble staple food for people worldwide can cause weight gain even without adding extra calories.

Traditionally, research has focused on high-fat consumption as the main driver of weight gain, but the role of carbohydrate-rich foods such as bread, rice, and noodles—consumed daily around the world—is less explored.

In the study, researchers at Osaka Metropolitan University in Japan studied how carbohydrates influence eating behavior and metabolism in mice.

The researchers examined whether mice preferred foods like wheat, bread, and rice over standard chow, and how these choices affected body weight and energy use.

The animals were divided into several feeding groups, including

• Chow,
• Chow + Bread,
• Chow + Wheat flour,
• Chow + Rice flour,
• High-fat diet (HFD) + Chow,
• HFD + Wheat flour.

Mice that consumed rice flour similarly gained weight to those that ate wheat flour. In contrast, mice given a High-fat diet (HFD) + Wheat flour gained less weight than those on a High-fat diet (HFD) + Chow.

"These findings suggest that weight gain may not be due to wheat-specific effects, but rather to a strong preference for carbohydrates and the associated metabolic changes," said Professor Shigenobu Matsumura from the varsity’s Graduate School of Human Life and Ecology.

What Is Driving Weight Gain

The results showed that weight gain was not caused by "overeating," but by a reduction in energy expenditure.

Further analysis revealed higher levels of fatty acids in the blood and lower levels of essential amino acids. In the liver, fat accumulation increased, along with the activity of genes linked to fatty acid production and lipid transport.

When wheat flour was removed from the diet, both body weight and metabolic abnormalities improved quickly. This suggests that moving away from a wheat-heavy diet and toward a more balanced one may help regulate body weight more effectively.

While the study was conducted in mice, the researchers aim to focus on humans “to verify the extent to which the metabolic changes identified in this study apply to actual dietary habits".

"We also intend to investigate how factors such as whole grains, unrefined grains, and foods rich in dietary fiber, as well as their combinations with proteins and fats, food processing methods, and timing of consumption, affect metabolic responses to carbohydrate intake. In the future, we hope this will serve as a scientific foundation for achieving a balance between "taste" and "health" in the fields of nutritional guidance, food education, and food development," stated Professor Matsumura.