Ashima Sharda Mahindra • 30 Jul 2024
Say Complete No To These Breakfast Foods, And What To Eat Instead
A healthy breakfast is a balanced combination of protein, fibre and healthy fats that can keep you feeling full for a long time
Breakfast is the most important meal of the day, and so, you need to be careful and mindful of what you eat. According to experts, not all foods are treated equally and while you may enjoy a heavy, hearty and delicious spread for breakfast, keeping it healthier should be the main priority.
A healthy breakfast is a balanced combination of protein, fibre, and healthy fats that can keep you feeling full for a long time, and also provide energy to last through a busy day. However, many common and popular breakfast foods do not meet these criteria and can either leave you feeling right after eating or uncomfortably full.
Foods to avoid for breakfast
And so, a few dishes you can easily skip, include;
Butter toast
Toasted bread and butter spread over it is among the most popular and tasty breakfast foods, which is easy to make. However, according to experts, this is among the worst options as it would not sustain you for any lasting amount of time due to lack of protein.
Doctors say the meal is loaded with calories that come from the carbs in the bread and the fat from the butter.
Fruit juice
While some people are not the type to eat in the morning and can suffice with juices, nutritionists say these are not the best choice for breakfast. Fruit juices do contain nutrients and antioxidants, but they are extremely high in sugar and low in the fibre – which is there in whole fruits. Also, juices are not filling, and you may be hungry again very soon.
Processed meats
A lot of common breakfast meals that most people eat include bacon, sausages, salami and ham – all of which are usually processed and packed with salt and preservatives.
According to experts, eating these in the morning can shoot up your blood pressure, cholesterol and blood sugar levels. They are also packed with additives like nitrites, which increase your risk of certain cancers like stomach cancer.
Cereals
Cereals are sweet, crunchy and tasty and because of this are hugely popular among youngsters and kids. However, according to experts, these sweet treats won’t sustain you for long. Loaded with sugar, low in protein and other nutrients and added with preservatives, cereals will increase your blood sugar levels instantly.
They can cause irritability and hunger once the blood-sugar-reducing hormone insulin takes effect.
Pancakes
Nutritionists say pancakes are among the unhealthiest breakfast foods as they can neither provide you with any energy nor are they nutritious. Despite being lip-smacking in taste, these comfort foods are often made with refined white flour and topped with butter and syrup.
Foods to eat instead
A healthy breakfast should be devoid of anything artificial and processed and provide you with nutrition and energy. A few ways you can get that, include:
- Eating an omelet with spinach and tomatoes
- Whole grain toast with avocado
- A boiled or poached egg
- Full-fat plain Greek yogurt with fresh fruits and nuts
- A roasted sweet potato hash
- A fresh or frozen fruit and vegetable smoothie
- Overnight oats with berries and nuts
- Fresh apple with peanut butter