If you care about your health, do not eat these foods for breakfast!
Unhealthy breakfast: starting the day with a healthy and hearty breakfast not only helps maintain energy throughout the day, but also has many benefits for the health of the body. It has been shown that eating breakfast is effective in reducing the risk of heart disease, improving concentration, increasing attention span and reducing the risk of diabetes. It is interesting to know that eating breakfast can also help you lose weight. According to research results, 78% of people who are able to lose weight eat breakfast every day.
Of course, this does not mean that you can eat everything you like. If you choose unhealthy options for breakfast, you will no longer enjoy the benefits of eating breakfast. In the following, you will learn about unhealthy foods for breakfast.
unhealthy breakfast
In this article, we will talk to you from experts in the health, fitness and nutrition section of Chashak news magazine and introduce harmful foods for breakfast. At the end of the article, along with the introduction of unhealthy breakfast, we will introduce you to 9 healthy breakfasts.
breakfast cereal
If you start your day with a bowl of cereal, you'll soon be hungry again, as most cereals are made from refined flour, which means they're low in fiber. Fiber is a nutrient that keeps you full for a long time. In addition, cereals are high in sugar and low in protein. Remember that even cereals that claim to be made with whole grains usually only contain small amounts of whole grains.
muffin
It is true that eating muffins with a cup of coffee or tea for breakfast is very enjoyable, but you should also think about the consequences for your health. Most muffins are the same as cupcakes without cream. In fact, many muffins, especially those you buy at coffee shops, have more calories, saturated fat, and sugar than cupcakes. In addition, they have little protein. This means the muffin is unlikely to keep you full for long. So avoid eating muffins for breakfast.
Sausage
Many people have a habit of eating sausage for breakfast. If you have such a habit, you should know that sausage is not the most nutritious option for breakfast. Sausage is prepared with minced meat, fat, spices and various flavorings. This harmful food contains a lot of sodium. Foods that are high in sodium may increase blood pressure and are therefore harmful to heart health.
In addition, sausage has a lot of calories and saturated fat. Foods that are high in saturated fat increase the level of bad cholesterol (LDL) in the blood. Processed meats such as sausages are associated with increased risk of chronic diseases and cancer. Instead of eating sausage for breakfast, eat protein-rich food sources. Among the foods containing high protein, we can mention eggs, Greek yogurt or nut butter such as almond butter or peanut butter.
Coffee drinks
Coffee is a popular drink that has become a routine for many people. However, you should note that most of the flavored drinks made with coffee contain a lot of sugar and calories and almost no nutrients. It is recommended to make yourself a coffee smoothie instead of a cup of coffee. To prepare this delicious and hearty smoothie, mix cold brew coffee (cold brew), banana, almond butter and some honey in a blender. Pour the smoothie into the desired glass and drink it.
Fruit juice
Fruit juice is not a good option for getting nutrients. When you juice the fruit, all the fiber is gone, but the amount of calories and sugar does not change. Drinking a glass of orange juice is equivalent to eating five to six oranges and getting 300 calories. If you eat oranges instead of your orange juice, you will get fiber and feel full.
It takes a lot of fruit to make just one glass of juice. Too much sugar in fruits can lead to weight gain, cravings for sweets and even lethargy. So stay away from juice and think about making smoothies instead. By preparing a smoothie, the fiber of the fruit will be preserved, which helps to create a feeling of satiety and slow down digestion. If you like to make a different and delicious smoothie every day, don't forget to read this article on how to make 13 delicious and nutritious smoothies that you must try.
Coffee shop latte with herbal milk
Most coffee shops use vegetable milk that has little protein and is already sweetened. People who go to coffee shops do not know that plant milk is sweetened. Although caffeine may provide an energy boost, a sweet latte does not give the body long-term energy. When you go to a coffee shop, ask the barista if they have unsweetened plant milk. It is better to make a delicious latte yourself at home with unsweetened milk.
Fat-free flavored yogurt
Unflavored yogurt, especially Greek yogurt, is a great option for breakfast because it has a lot of protein and calcium.
You should avoid fat-free yogurts, because manufacturers compensate for the lack of fat in these yogurts by adding a lot of sugar. As a result, many non-fat flavored yogurts have as much sugar as ice cream.
Pancakes and waffles
Pancakes and waffles are well-known and popular options for breakfast. Pancakes and waffles both contain flour, eggs, sugar and milk. Although these two foods have more protein compared to other foods eaten at breakfast, they contain a lot of refined flour. Many researchers believe that refined grains such as wheat flour lead to insulin resistance and obesity.
In addition, syrup is usually poured on pancakes and waffles, which contains corn syrup and has a lot of fructose. Due to its high fructose content, corn syrup leads to inflammation and insulin resistance. This leads to prediabetes and type 2 diabetes. Pure maple syrup is better than pancake syrup, but it still has a lot of sugar. According to the American Heart Association, most people consume two to three times the recommended daily amount of sugar.
Toast spread with margarine may seem like a good option for breakfast because it has no saturated fat or sugar. But this breakfast is unhealthy for two reasons; First, because the flour in most breads is refined, they provide little nutrients and fiber to the body. Because these breads contain a lot of refined carbohydrates and little fiber, they increase the blood sugar level very quickly. High blood sugar levels lead to hunger and overeating at the next meal, which leads to weight gain.
Second, most margarines contain trans fat, which is one of the unhealthiest fats you can eat. Food manufacturers make trans fat by adding hydrogen to vegetable oil to make it look more like saturated fat, which is solid at room temperature.
Studies have not shown that saturated fat is bad for the body, but trans fat is definitely harmful to health. There is a lot of evidence that trans fats are highly inflammatory and increase the risk of various diseases. Also remember that even though margarine may say “trans fat free” on the package, it still contains trans fat.
Gluten-free and processed foods for breakfast
The gluten-free diet has become very popular in recent years, as there are concerns about the negative effects of gluten on health. Avoiding gluten is not a problem; However, eating too many processed gluten-free foods may cause health problems. For example, in the preparation of gluten-free bread, wheat flour is replaced by a combination of rice and potato flours.
These flours have a high glycemic index, so they increase blood sugar quickly. Increased blood sugar causes insulin levels to rise and causes hunger and weight gain. Also, gluten-free pancakes, muffins, and other baked goods are no better than products made with wheat flour because they are low in protein and fiber.
In the following, we will introduce healthy food or breakfast for you.
Healthy and nutritious breakfast
Now that you know the worst foods for breakfast, it's good to learn how to prepare some healthy and delicious breakfasts. It does not take much time to prepare these healthy breakfasts. The breakfasts we introduce below have many nutrients and therefore help maintain energy throughout the day.
Banana and peanut butter smoothie
Smoothies are one of the best options for breakfast. Mix frozen bananas with peanut butter, milk, Greek yogurt, honey and a few ice cubes. Your smoothie is ready just like that. You can add a scoop of vanilla or chocolate protein to this smoothie.
Toast with ricotta cheese, tomatoes and basil
This vegetarian breakfast is a great option for summer. Cover the toast with ricotta cheese and place the sliced tomatoes on top. Add some fresh basil leaves to the toast and season it with salt and a little pepper.
Toast with avocado and egg
Avocado is a very useful fruit that is not well known in Iran. If you have the opportunity, try this healthy and green fruit for once. Be sure you will not regret eating it. Toast two pieces of toast. Scoop out the avocado flesh with a tablespoon and spread it on both toasts. Add some salt and pepper to it. Place two halved eggs on the buns and eat it.
Toast with peanut butter, banana and chia seeds
This breakfast is rich in various vitamins and minerals. Spread peanut butter or nut butter of your choice on the toast. Pour some raw chia seeds on it and place the sliced bananas on it. Enjoy this exciting breakfast.
Yogurt and berry smoothie
This simple and delicious smoothie is the fastest option for mornings when you are in a hurry to go to work. Preparing this smoothie only takes about five minutes. Blend frozen berries and bananas with Greek yogurt and milk (or juice, coconut water, or whatever you like). Your smoothie is ready.
Fruit and quinoa salad
Fruit salad with different berries and mango has a great texture and provides a lot of protein to the body. Mix your favorite fruits such as strawberries, blueberries, oranges, mangoes, bananas, etc. in a bowl. As a dressing, mix honey and lime juice together and pour it on the salad. Chop some basil leaves and add to the salad. Mix the salad well for the last time and drink it.
Quinoa puree
Pour some milk in a pot and add the quinoa to it. Place the pot on the stove to cook the quinoa. Spice it up with spices like cinnamon, cardamom or turmeric. Increase the heat until the milk boils. Then reduce the heat and stir the ingredients. Transfer the quinoa to a bowl and add some honey to it. Enjoy your meal.
Sweet potatoes with peanut butter, apples or raisins
Eating sweet potatoes for breakfast is a great way to get healthy carbohydrates. This food is very helpful for people who exercise in the morning. Sweet potatoes are rich in potassium, vitamin A, fiber and many other important nutrients. When sweet potatoes are paired with sources of healthy fats, protein from peanut butter, and fiber from apples, they make for a balanced and nutritious breakfast. Bake sweet potatoes and enjoy them with peanut butter, apple slices, or raisins.
egg
Eggs are a food item that, no matter how much we say about its properties, we still say little. This food contains essential vitamins and minerals, among which we can mention vitamin D, folate, riboflavin, selenium, phosphorus, iron, vitamin E, vitamin A, vitamin B12 and B5.
The health benefits of eggs include improving the level of good cholesterol (HDL), helping with weight management, increasing energy levels, improving eye health, and more. Even nutritionists recommend eating eggs for breakfast. Eggs can be boiled, boiled or scrambled.
last word
Breakfast is one of the most important meals of the day. That's why you should pay attention to what you eat for breakfast. Among the worst foods for breakfast, we can name juice, muffins, breakfast cereals, sausages, flavored fat-free yogurt and toast with margarine. At the end of the article, we introduced you to some diverse and healthy ideas for breakfast. What nutritious and healthy options do you have for breakfast? You can share your suggestions with us and other audiences in the comments section.
