Because it is the initial intake, you should be careful what you include for breakfast. Otherwise, you could be consuming products that cause the opposite effects to those desired: obesity, malnutrition and more hunger.
The main objective of breakfast is to provide minerals, vitamins and phytonutrients . A complete and nutritious one creates satiety until the next meal and eliminates the need to “snack” on certain foods that usually provide calories and little or no amount of vitamins and minerals. However, it is very common for many people to always choose sweets for breakfast, or to fill up on foods lacking in nutrients that cause a feeling of tiredness and bad mood.
For this reason, we show you which are the harmful foods due to their sugars that you usually eat for breakfast, so that you also avoid their intake.
5 harmful foods you usually eat for breakfast
It is very common to drink coffee, and more so if you are an active person who needs to be in constant motion.
A healthy adult can drink up to 2-3 cups a day, but it is convenient to get used to drinking coffee without sugar . It’s just a matter of training the palate until it gets used to it.
According to a study published in Public Health, almost 68% of coffee consumers drank their coffee with some type of supplement, such as sugar or other sweeteners. In addition, more than 60% of the calories in beverages come from added sugar (An and Shi, 2017).
2. Flavored yogurt
Yogurt is another very common food in almost all breakfasts since, being a derivative of milk, we think that it is always healthy and nutritious, but the reality is different.
Commercial flavored yogurt is another of the foods that is best avoided at breakfast , as it causes the release of mucosa, causing phlegm to appear and is usually loaded with sugar and artificial additives, especially flavored ones. Instead, opt for plain yogurt. You can make it at home or buy it at the grocery store as long as you make sure to read the label and check for artificial ingredients.
If you want something flavourful, go for a high protein Greek yogurt , which has a lower sugar count. You can toss a handful of fresh blueberries on top to fill up on antioxidants as well.
There are 2 types of carbohydrates: those of rapid absorption and those of slow absorption. The former are present in pastries, jams and also in white bread. They are products with a very high glycemic index (the body’s ability to absorb carbohydrates), which means not only that it will activate the production of insulin by the pancreas, which metabolizes what it can and the rest accumulates as fat It will make us hungry again right away.
It is preferable to always opt for slow-absorbing carbohydrates , which have a low glycemic index and are found in cereals and whole grain breads or fruits with their skin. But, if you can’t imagine giving up this food, consider eating one slice instead of two, and slathering it on a healthy, satisfying fat, like unsweetened nut butter or mashed avocado.
When mixing fruit, the natural sugars are released from the cell walls of the fruit and become “free sugars”. They can be bad for energy levels and for maintaining a healthy weight. This option also does not contain much protein, so long-term satisfaction is unlikely.
Fructose, the sugar in fruit, has simple carbohydrates that are absorbed faster and make the individual hungry after a while. People who have only one yogurt and one fruit for breakfast; for example, you are hungry very quickly as those two sugars are absorbed quickly.
Although natural juice provides many important vitamins and minerals, the juicing process concentrates the sugar and removes most of the fiber, leading to rapid digestion and spikes in blood sugar. In other words, the juice is missing some of the healthier parts of the fruit. In fact, drinking more than half a cup of fruit juice (all natural) each day is associated with a 16% higher risk of developing type 2 diabetes (Drouin-Chartie et al., 2019).
Cereals like granola raise blood sugar very quickly. As a result they can cause a brief burst of energy that will last for a short period of time, and will leave you feeling tired later on.
It is important to consider the serving size of cereals, as it is easier to over pour, resulting in more calories and carbohydrates than necessary. Also, they generally contain little protein and too much added sugar, which is why they are not considered a nutritious option.
However, if you still want to include granola in your breakfast, it is preferable that you choose low-sugar versions with protein powder or lots of nuts or seeds, which will help slow digestion and stabilize blood sugar. Instead, if you think of granola as a condiment for Greek yogurt, just sprinkle a little on top to keep your breakfast sugar count in check.
Too much sugar is linked to an increased risk of high blood pressure, chronic inflammation, weight gain, diabetes, and fatty liver disease. And that’s not all. Taking too much added sugar can also lead to heart problems.
One study found a significant link between extra sugar intake and an increased likelihood of heart disease-related death (Yang et al., 2014). Therefore, the less sugar you eat, the more likely you are to have better health.
- An, R. and Shi, Y. (2017). Consumption of coffee and tea with add-ins in relation to daily energy, sugar, and fat intake in US adults, 2001–2012. Public Health . doi: 10.1016 / j.puhe.2016.12.032
- Drouin-Chartie, J… and Hu, F. (2019). Changes in Consumption of Sugary Beverages and Artificially Sweetened Beverages and Subsequent Risk of Type 2 Diabetes: Results From Three Large Prospective US Cohorts of Women and Men. Diabetes Care. doi: 10.2337 / dc19-0734
- Yang, Q., Zhang, Z., Gregg, EW, Flanders, WD, Merritt, R. and Hu FB (2014). Added sugar intake and cardiovascular diseases mortality among US adults. JAMA International Medicine. doi: 10.1001 / jamainternmed.2013.13563