Breakfast is considered the most important meal of the day and should never be skipped or avoided. However, many people neglect their breakfast due to hectic schedules, lengthy drives, or juggling children. While breakfast is essential, not all breakfast meals are made equal. Breakfast means “breaking fast,” thus, your body needs the nutrients to replenish your strength and give you the right boost to start your day. Unfortunately, many popular breakfast dishes do not fit these characteristics. They may leave you hungry quickly after eating or uncomfortably full. Here are five breakfast items you should avoid.
Highly Refined Or High Sugar Cereals
Many cereal brands in the market tempt us with their crunchy profile, sweet flavor, and tempting appearance. However, most high-sugar cereal will not give you their promised boost for that long. They are often high in sugar and poor in protein, which results in a quick rise in blood sugar levels. Once the hormone insulin (blood sugar-lowering hormone) takes effect, this might result in irritation and hunger. Even seemingly more natural alternatives, such as granola, are sometimes filled with added sugars, which have been linked to heart problems, type 2 diabetes, and obesity. Sugary and highly refined cereals are not the superb breakfast option.
On-The-Go Breakfast Bars
Breakfast bars come in various flavors, from oat to granola to cereal. While some self-proclaimed beauty and health gurus claim its nutritional value, sadly, most of these are highly processed and include added sugars, making them a poor choice for breakfast. If you go for a breakfast bar, choose one with low sugar content, has at least 10 or 20 grams of protein per serving to induce fullness, and is manufactured with whole food components.
Drinking Only Fruit Juice
We mostly take a glass of juice and be on our merry way, thinking that it’s healthy. While you may believe that drinking packaged fruit juices is a healthier alternative to sugary sodas or sweetened tea, this is not the case. While fruit juice includes minerals and antioxidants, it is also heavy in sugar and low in fiber, making it less filling than whole fruits. They may significantly raise the risk of obesity and diabetes. That is why it’s advised to consume this vibrant beverage sparingly and stick to actual fruits on most mornings.
Eating Pancakes And Waffles
Pancakes and waffles are traditional morning meals that many people adore and enjoy. Contrary to their delectable appearance, these comfort dishes are frequently made with refined white flour, butter, and syrup, basically pure sugar. This implies that pancakes and waffles are heavy in calories, fat, and sugar but low in protein and fiber, resulting in feelings of lethargy or restlessness after a while. If your desires for pancakes or waffles are too powerful to ignore, choose alternatives made with whole grains or nutrient-dense ingredients such as almond or chickpea flour.
Most breakfast meats are severely processed, including sausage, ham, and bacon. These are rich in salt, which may cause hypertension in salt-sensitive individuals. Additionally, the majority of them include nitrates, which may raise the chance of developing various cancers, including stomach cancer. However, further research on the relationship between processed meat consumption and cancer risk is required. Nonetheless, reducing your intake may help reduce your risk of developing cancer. Rather than that, experiment with a simple, healthier sausage replacement made with seasoned ground pork. Many popular breakfast items are protein- and fiber-deficient, leaving you hungry well before your next meal. On the other hand, other remedies are heavy in fat and may leave you bloated and uncomfortable. While you are not compelled to avoid these options altogether, you may prefer a more balanced breakfast on weekdays and reserve the less-than-optimal options for special occasions. As a general guideline, your first meal of the day should include fiber-rich components, healthy fats, and a sufficient quantity of protein to keep you satisfied and some carbohydrates to provide energy.