The Most Harmful Breakfast: What to Never Eat in the Morning
Everyone knows that breakfast shouldn«t be skipped. At the very least, because according to dietitians, those who skip the morning meal eat 40% more sweets during the day. However, not every product is suitable for the morning. Nutritionists explained which dishes are mistakenly considered healthy and what a healthy breakfast should be like.
Porridge
The choice of grain depends not only on taste but also on health characteristics. Those with celiac disease or gluten sensitivity should exclude gluten-containing options: oatmeal, semolina, barley, and wheat porridge. Rice porridge is not suitable for diabetics and those controlling their weight, as white rice has a high glycemic index.
«Since childhood, we’ve been accustomed to breakfast being porridge: oatmeal, semolina, rice, and so on. Particularly fanatical health enthusiasts prepare oatmeal with water without salt and sugar, but with additions like honey and dried fruits, naively thinking that this is a super-healthy breakfast. But from a biochemical perspective, it»s more of a carbohydrate bomb that quickly raises blood glucose levels and provides short-term satiety,« says nutritionist Alena Li.
According to the specialist, as a rule, after an hour or two, hunger arises again and hands reach for another snack.
«If a person is at work in the office at that moment, then tea and coffee with cookies, chocolates, and buns come into play, and these are again fast carbohydrates. And so on in a circle. We create »insulin rollercoasters« for ourselves, which in the long term leads to sad consequences in the form of various diseases,» says Alena Li.
A better choice for breakfast is buckwheat and millet, as well as porridges from quinoa and amaranth.
Muesli and Corn Flakes
Muesli and flakes are often perceived as ideal morning products, but their composition is the main risk. They often contain a lot of added sugar, sweeteners, flavor enhancers, and flavorings. Moreover, most muesli are based on oat flakes, and the effect will be the same as with oatmeal porridge.
Since fast carbohydrates in the morning are undesirable, it is wiser to choose protein-fat options. If you love muesli and bowls, prepare homemade granola from understandable ingredients and serve it with coconut yogurt and berries.
Croissants and Other Baked Goods
Croissants, buns, pies, and cakes (especially paired with tea or coffee) are not the best breakfast. Industrial baked goods usually consist of wheat flour, sugar, and trans fats, which are better to avoid not only in the morning but in general. These products belong to fast carbohydrates.
Juices and Fruit Smoothies
As for fruit juices, this is a real fructose blow to the body. If in the form of a whole fruit we can eat only one apple at a time, then for a glass of juice, 3–4 pieces go, and this is a record amount of fructose, also devoid of fiber.
«The breakdown of fructose occurs only in the liver. Per day, it can process a small amount of fructose, and the excess turns into fat. So gaining weight on orange juice is quite possible,» says Alena Li. «Approximately the same thing happens with fruit smoothies. If you really want to mix something in a blender, let it be greens and berries with a base of banana or avocado.»
«All sweet things from breakfast are better excluded. Muesli, sweet yogurts, granolas, honey, juices, smoothies, sugar, instant porridges, dried fruits—this is not suitable,» adds nutritionist, specialist in food behavior correction, and fitness instructor Anastasia Buzunova. «For a sweet taste in the morning, fruits or berries are suitable. A large amount of simple carbohydrates in the morning will lead to the launch of »sugar swings.« In this case, sugar will jump up and then fall down. Ultimately, this will lead to you snacking all day and experiencing cravings for sweet and fatty foods.»
How to Assemble a Healthy Breakfast
Optimally, the morning meal should be protein-fat with sufficient fiber. Protein is a key building material: it is necessary for DNA, cells, tissues, as well as for enzymes and hormones. The body cannot store protein, so it is important to include it in every meal. As sources, eggs, fish, seafood, cottage cheese, cheese, liver pâté are suitable, and among grains—quinoa and buckwheat, leaders in protein content. Don«t be afraid of fats either.
«For the last 30 years, it was believed that saturated fats raise cholesterol, so low-fat products became fashionable,» says Alena Li. «But new research largely refutes this. First of all, it»s important to remember that fats play a role in the body as a source of energy and make up 80% of its reserves. Moreover, fats are responsible for the absorption of fat-soluble vitamins, particularly vitamin D, which is deficient in a large number of people.«
As a source of fats for breakfast, experts recommend choosing fatty fish (herring, mackerel, salmon), cod liver, coconut products, ghee and butter, avocado, and nuts.
To maintain satiety for a long time, add fiber to proteins and fats: vegetables, fruits, berries, and greens.
Examples of successful combinations:
omelet with vegetables, leafy green salad with oil dressing, and lightly salted fish;
quinoa porridge on coconut milk with berries and mint;
hummus with vegetables.
There are many breakfast options, the balance of BJU (protein, fats, carbohydrates) is important.
«A protein-fat breakfast with sufficient fiber (about 2/3 of the plate) allows you to experience a feeling of satiety for a long time, not think about food until lunch, and not reach for »junk« food like chips and tea with cookies. Moreover, this format of eating has a beneficial effect on the state of the gastrointestinal tract and stabilizes the psycho-emotional background, particularly in children: they become calmer, and the level of concentration and attention increases,» says Alena Li.
For breakfast to be both healthy and tasty, it is enough to follow two rules: remember the formula «protein + healthy fat + fiber» and consider the characteristics of the body, choosing products that are safe specifically for you.
