A healthy breakfast by Danish standards? It's based on skyr and oats. And now a scientific study confirms the benefits of this combination: high in protein but low in fat.
Protein-rich Danish breakfast
A healthy Danish breakfast that is high in protein and low in fat is made with just two ingredients and has benefits ranging from weight management to muscle maintenance. We're back in Denmark for some wellness inspiration. But this time we're not talking about hygge or the many Scandinavian concepts of simple and comfortable living. The topic is different: a type of breakfast that is very popular in the Nordic countries and has been studied in detail by Aarhus University, on the east coast of the Jutland peninsula, which studied its effects on physical and cognitive health. It's a combination of skyr, a dairy product that is becoming increasingly popular in our supermarkets, and oats.
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A study published in 2024 involved 30 women aged 18 to 30 and compared two typical Danish breakfasts: one high in protein and low in fat (skyr and oatmeal); the other high in carbohydrates and low in protein (whole grain bread, raspberry jam and apple juice). The results were unequivocal: participants who consumed a protein breakfast felt more full and showed significantly better cognitive function and concentration compared to those who ate sweets and carbohydrates. Let's take a closer look, together with a nutritionist, at the benefits of a Danish breakfast based on skyr and oats.
Benefits of a Danish breakfast with skyr and oats
1. Helps control weight Researchers emphasize that this breakfast alone does not cause weight loss. It all depends on the overall calorie balance and daily habits. However, the high protein content, which promotes a feeling of satiety, can help control weight as part of a balanced diet.
2. Promotes gut and cardiovascular health According to nutritionist Laura Parada, the benefits of this breakfast go beyond weight control and improved concentration. “It's a great combination in many ways. Such a breakfast supports cardiovascular, metabolic, gastrointestinal and bone health. Oatmeal contains beta-glucans (soluble fiber, known for its ability to lower LDL cholesterol, improve glycemic control and prolong the feeling of satiety). In addition, they contain antioxidants and anti-inflammatory compounds, which helps prevent cardiovascular and metabolic diseases. Regular consumption of oats supports the gut microbiota, increases the production of short-chain fatty acids and improves digestion and immune function,” says the expert.
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3. Helps maintain muscle mass and bone density Skyr is a powerful ally for bones and muscles. “It is a fermented dairy product rich in proteins of high biological value, low in fat and an important source of calcium and probiotics,” explains Parada. “Its consumption contributes to the maintenance of muscle mass, which is important at any age, especially after 35, when muscle loss increases. In addition, thanks to its high calcium and phosphorus content, skyr supports bone density and prevents osteoporosis. We are talking about a concentrated dairy product that contains around 150 mg of calcium per 100 g, which ensures the supply of important nutrients for strengthening bones and teeth.”
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How much skyr and oats should you consume daily?
Regarding serving sizes, Parada notes that there is no one-size-fits-all approach. However, in a clinical trial, participants consumed 250g of skyr and 40 to 100g of oats daily, which was enough to produce noticeable metabolic effects and support the microbiota.
Skyr, kefir and natural yogurt: the differences you should know
What makes skyr different from other dairy products recommended by nutritionists for breakfast? With the boom in kefir and the resurgence of natural whole yogurt, it's worth explaining the difference.
Skyr Originates from Iceland, technically a fresh cheese but eaten like yogurt. Made from skim milk and cultures, no yeast. Fermentation is lactic acid only, like yogurt, but with a higher concentration of protein and solids. Has a thick, creamy texture.
Kefir Originating from the Caucasus Mountains, it contains a complex of bacteria, yeasts, and sometimes acetic bacteria. It has a more diverse microbiota compared to yogurt and skyr, giving it broader probiotic properties and a more acidic, characteristic taste.
Natural yogurt is produced by lactic acid fermentation of milk. It has a thinner consistency than skyr and does not contain yeast. The fat and protein content depends on the type of milk and the processing method.
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In the end
“The main difference is the type of fermentation, the microorganisms, the texture and the nutritional profile,” Parada concludes. Skyr is high in protein and has a thicker consistency, making it ideal for a filling, protein-packed, low-fat breakfast.
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Based on material from: Vogue.it