Everyone says that “eating breakfast every day” is good for your health. Not to mention that people who don’t eat breakfast have a harder time concentrating, not to mention that they have a harder time not overeating at lunch. Both are good for a healthy lifestyle, but saying “whatever” at breakfast is not enough. Few people know that breakfast is the least healthy meal of the day. Bad breakfasts are everywhere, disguised as good foods for the body. If you want to have more energy, lose fat and improve your overall health, it’s time to approach breakfast with caution.
Skipping breakfast is bad for your health
With so many poor-quality breakfasts, skipping breakfast won’t save you much trouble. Thanks to the lack of hunger hormones from sleep, you may not feel hungry immediately in the morning. People who skip breakfast take advantage of this feeling of hunger and start the morning by drinking only coffee and eating nothing. This has a negative impact on blood sugar and hydration throughout the day. Balanced nutrition and consistent energy are key to wellness, as is adequate hydration (caffeinated beverages are diuretics and do not promote hydration).
First, there are some good points
If you eat in the morning or have a snack, you will be less tempted to overeat at lunch. That way you won’t be tempted to snack before lunch or eat large portions after lunch, which is good for your diet. You’ll also be less likely to reach for a high-calorie coffee mid-morning. Avoid sending your body hunger signals like “I’m not full, so I should save energy by storing fat cells.
A healthy breakfast gives you the energy you need to get ready for the morning. A cup of coffee does not provide your body with sustained, long-lasting focus and energy. It may “fill you up” with caffeine, but that’s not the same as healthy, sustainable energy. Give up caffeine and added sugars to avoid an energy deficit in the afternoon.
Breakfast is a good opportunity to eat healthy, high-fiber foods
Foods that are typically eaten at a healthy breakfast are an essential part of a balanced diet but are rarely found at other meals throughout the day. Examples include oats, whole grains, yogurt, seeds, and whole eggs. Most people do not get enough fiber in their diet. Both soluble and insoluble fiber are important for colon health, cholesterol health, and overall probiotic and digestive health. Eggs, seeds, and nuts are excellent sources of protein. Protein is only used by the body as fuel and is not turned into fat or stored for later use. Oats, chia seeds, and flax seeds are rich in fiber. However, chia seeds alone contain 23% complete protein by weight. Fresh fruit contains fiber, and yogurt contains probiotic bacteria to aid digestion, as well as protein and potassium. Healthy breakfast options are everywhere… But don’t be fooled by some of the modern “solutions.”
Now is when the hard part begins
When asked, “Why can’t I eat breakfast?” most people answer, “I don’t have time. These days, no one makes pancakes or scrambled eggs in the morning. Several companies have introduced “instant breakfasts” that you can just pull out of the cupboard in the morning. At first glance, this seems like a great idea. It’s better than eating fried doughnuts at work or buttered white rolls with no nutritional value. Yogurt with toppings, instant oatmeal with frosting or flavoring, toaster pancakes or waffles with fruit syrup or trendy marshmallows/chocolate/sugar flakes are all options.
There are many more bad breakfasts than good ones. Part of the problem is so-called “promising” breakfast products, such as white flour products (pastries, bagels, doughnuts, waffles, pancakes, bread), which the body converts into sugar, and whole-grain products, which usually taste “boring” and therefore require the addition of large amounts of unhealthy sugar to make them attractive! … But what if we could eat instead of CANDY BAR?
Let’s eat a big caramel chocolate bar for breakfast, it’s good for you! No one thinks, “Let’s give the kids a big glass of soda to start the day,” but thousands of people are eating “light breakfasts” instead, which contain the same amount of sugar (and almost as many nutrients). Whole grain cereals and fruit juices may be on the label, but if they have as much sugar as a peanut butter and jelly bar or a sweetened soft drink, they are still not good for you.
What foods should you watch out for?
Anything that has “sugar”, “cane juice” or “corn syrup” as the first or second ingredient should be avoided. On most packages, these ingredients are very often listed as the first or second ingredient. This mostly means that they have high sugar content. Cereals, oatmeal, marshmallow breakfast bars, toast bars, and even instant oatmeal can contain more sugar than fiber. Yogurt is not safe either. It’s not healthy to add pieces of cookies, candy, or fruit preserved in corn syrup to yogurt. Fruit juice can also ruin breakfast unless it is squeezed at home from fresh fruit. The sugar and HFCS (fructose-dextrose) often contain as much as a can of soda, while the enzymes and vitamins are pasteurized for bottling, so there is little fiber left from the original fruit.
So what to do in the morning?
A simple menu of real fresh fruit – bananas, strawberries, cherries, apples, and berries. Most are easy to peel and slice. Even a handful of delicious raw nuts is better than nothing. Whole fruits are better than bottled juices because they are not pasteurized and contain enzymes, vitamins, and minerals. They are also rich in fiber, which keeps the digestive system healthy and keeps you feeling full longer. The natural, unrefined sugar in fruit gives you a boost to start your day, and it tastes great too.
Smoothies are also a great option. With endless flavor combinations, whole fruit can be made the night before or in minutes on a busy morning. Adding fruit blended with stevia (a natural, non-glycemic, calorie-free sweetener) to plain, unsweetened yogurt is another good way to make a simple, economical, sweet, and appealing breakfast. The same can be done with regular instant oatmeal. With fruit and stevia, you don’t need much sugar. Different combinations, such as apple and cinnamon or strawberry and agave, can be prepared quickly and easily in the microwave.
And what about the feeling of fullness?
Anyone can make a “minute omelet” in the microwave, but what if you don’t think it will be enough for lunch? Smoothies are good, but they are caloric and should keep you full until the next meal. Fiber makes you feel full, so you should supplement your morning meal with fiber in a simple way. Chia seeds are a great solution. They have no taste and can be added to anything you already like. They’re great for yogurt, oatmeal, and smoothies, but can also be sprinkled on eggs. To make your breakfast last longer, add the protein in chia seeds. It takes very little time to sow or stir, and you won’t even notice it, as it has no taste.
Sara has completed her education in marketing and started her career as a digital marketer. She is a content writer by profession. And she would love to add multiple things to her knowledge that she can add to her writing style. She writes about bakery products like Best Bran Bread.