A healthy breakfast includes fiber, protein and healthy fat that gives you energy and makes you feel full. But skipping breakfast is a big nutritional mistake.
And in contrast, an unhealthy breakfast can make you feel sluggish. …The Studies show repeatedly that not eating all morning long, and then having a big meal later, makes you gain weight, and increase your risk of chronic disease.
The breakfast is the “most important meal of the day“. There are a lot of health benefits to making breakfast a part of you and your child’s routine. These will give you plenty of energy for the child and you in a morning on waking.
Do You Eat Breakfast Every Day?
Consumption of a morning meal is one of the most important things anyone can do for their health. The benefits are many, and the challenges are easily met with a little strategic pre-planning.
Read also: Many Benefits of Protein-Rich Breakfasts
“Hi Morning” Sickness never overtook. If you choose the right morning food! And enjoying this breakfast. Just like other meals, try to eat a variety of foods. And also, Here are breakfast will probably have a negative effect and may make you feel sick,
Here are the 10 worst foods you can eat in the morning.
1. Breakfast Cereals
Many people think breakfast cereals are a nutritious choice for children and adults.
Breakfast cereals contain mostly refined (not whole) grains and sugar. In fact, sugar is usually the first or second item in the ingredients list. The higher on the list, the greater the quantity.
Bottom Line: Many breakfast cereals are even higher in sugar than cookies and desserts. Adding whole grains or artificial vitamins and minerals do not make them a healthy choice.
2. Pancakes and Waffles
Pancakes and waffles are popular choices for weekend breakfasts at home or in restaurants.
Although they have more protein than some breakfast items, pancakes and waffles are very high in refined flour. Many researchers believe that refined grains like wheat flour contribute to insulin resistance and obesity
Bottom Line: Pancakes and waffles are made from refined flour and topped with high-sugar syrups. They may promote insulin resistance and increase the risk of obesity, type 2 diabetes, and other diseases.
3. Toast with Margarine
Toast topped with margarine may seem like a good breakfast choice since it doesn’t contain saturated fat or sugar.
First, because the flour in most bread is refined, it provides you with few nutrients and little fiber. Second, most margarine contains trans fats, which are the most unhealthy type of fat you can eat.
Bottom Line: Toast with margarine raises your blood sugar and insulin levels, causes rebound hunger and increases your risk of weight gain and heart disease.
Despite a reputation for being healthy, moist muffins are just small cakes in disguise.
The dramatic increase in portion sizes over the past 30 years is believed to play a major role in the obesity epidemic. Sometimes muffins are topped with additional sugar, or filled with chocolate chips or dried fruit, further adding to their sugar and calorie content.
Bottom Line: Muffins are usually high in refined flour, refined vegetable oils and sugar, all of which are very unhealthy.
5. Fruit Juice
Fruit juice is one of the worst choices you can make if you’re trying to avoid hunger, weight gain, and chronic disease.
Even 100% fruit juice contains a lot of sugar. Consuming large amounts of fruit juice can have the same effects on your weight and health as drinking sugar-sweetened beverages. Drinking fruit juice causes your blood sugar to rise very quickly because there’s no fat or fiber to slow down absorption. The resulting spike in insulin and drop in blood sugar can make you feel tired, shaky and hungry.
Bottom Line: Despite a reputation for being healthy, fruit juice is very high in sugar. It actually contains a similar amount of sugary soda.
6. Toaster Pastries
Toaster pastries are an undeniably quick and easy breakfast option. However, their ingredients are anything but healthy.
For instance, Pop Tarts contain white flour, brown sugar, high fructose corn syrup and soybean oil. In addition to being high in sugar and refined flour, toaster pastries only have a couple of grams of protein.
Bottom Line: Toaster pastries are high in sugar and refined carbs, yet low in protein, which can increase hunger and food intake.
7. Scones with Jam and Cream
Scones topped with jam are truly more like dessert than a meal. Scones are made by mixing refined wheat flour, butter, and sugar with desired flavorings. The dough is then shaped into small rounds and baked.
They’re usually topped with cream and jam or jelly. The end result is a high-calorie, sugary breakfast with little fiber and protein. Studies have shown that fiber has many benefits, including keeping your blood sugar well-controlled. It also makes you feel satisfied so you end up eating less.
Bottom Line: Scones topped with cream and jam provide little nutrition other than calories. Easily digested carbs and a lack of fiber can drive, hunger, leading to increased food intake and weight gain.
8. Sweetened Nonfat Yogurt
Yogurt and Blueberries, A bowl of plain, whole-milk Greek yogurt topped with berries is a great example of a healthy breakfast. However, a container of fat-free, sugar-sweetened fruit yogurt is not. In fact, many flavored non-fat yogurts contain more sugar than a comparable serving of ice cream.
Removing the fat from dairy products and adding sugar changes a nutritious breakfast option into a food that is better suited as an occasional treat.
Bottom Line: Nonfat sweetened yogurt is very high in sugar, and may contain more of it than ice cream. It also lacks the natural dairy fat that can increase fullness.
9. Granola Bars
Granola bars may sound like a great breakfast option, but they’re often no better than candy bars. Although unprocessed oats are high in fiber, granola bars provide only 1–3 grams of fiber, on average. However, they contain a lot of added sugar.
Further driving up their sugar content, granola bars sometimes contain chocolate chips or dried fruit. The protein content of granola bars also tends to be low, further confirming that they are a poor breakfast choice.
Bottom Line: Granola bars usually contain several types of sugar that negatively affect blood sugar and insulin levels. They also lack protein and fiber.
10. Processed, Gluten-Free Breakfast Foods
Box of Gluten Free Cookie Bars. Gluten-free diets have become very popular in recent years because of concerns about the potential negative health effects of gluten. For example, a combination of flours made from rice, potatoes and tapioca replaces wheat flour in gluten-free bread and baked goods.
These flours have a high glycemic index, so they raise blood sugar rapidly. This rise leads to high insulin levels that can cause rebound hunger and weight gain. Also, gluten-free pancakes, muffins and other baked goods are no better than traditional wheat-based versions due to their low protein and fiber content.
Bottom Line: Gluten-free packaged foods are made with flours that raise blood sugar, which may lead to elevated insulin, increased appetite and weight gain. They also lack protein and fiber, which contribute to fullness.
Read also: Healthy and Easy Breakfast Ideas
Eating breakfast with your family is an ideal opportunity to reinforce good habits. If you’re going to eat breakfast, make it one that contains protein, healthy fat and fiber, And also, makes for pleasant memories and traditions that will be valuable later in your child life.
Article Source: 10 worst foods in the morning