Breakfast is the first meal of the day and should be taken seriously. Skipping breakfast or eating unhealthy foods on an empty stomach can have a negative impact on your health. In a recent Instagram video, cardiothoracic surgeon Dr Sriram Nene shared five common breakfast foods that are not so good for your health. Avoiding any kind of added sugar in your breakfast is a key factor. Also, choose whole foods instead of processed options to stay energised for longer and get plenty of nutrients. Read on to know what to eat and what not to eat for breakfast.
According to Dr. Nene, these 5 foods should be avoided for breakfast:
1. White Bread
Many people eat white bread with jam or other spreads for their breakfast. However, this may not be the healthiest choice. White bread is a processed food. Medical News Today states that even though it is quickly and easily digested, it has very little nutritional value. White bread contains low-quality carbs and excess sugar, which can increase blood sugar levels.
2. Sugary cereals
Advertisements or TV shows may lead us to believe that sugary cereals are ideal for breakfast. However, these cereals can be harmful to our health. Refined grains in cereals are low in fiber. Excess sugar can increase the potential risk of diabetes.
3. Fruit juice
Fruit juices raise your blood sugar levels faster than whole fruits. These should be avoided especially during breakfast. On an empty stomach, the sugar in the form of fructose in fruits can put more strain on your liver. The processed sugar in juices is even worse for your health.
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4. Processed meats
Processed meats like bacon and cold cuts are generally considered unhealthy. Harvard Health notes that several studies have found links between processed meats and various types of cancer, as well as heart disease and diabetes. If you want to eat meat, it’s best to choose fresh meat.
5. Sweetened Yogurt
Yogurt is a good source of protein and probiotics, but sweetened yogurt with added sugar may not be the best choice for breakfast. Instead, make fresh yogurt at home or, if you want to buy it from the store, choose full-fat, unsweetened Greek yogurt.
Healthy breakfast options
According to health experts, here are some healthy breakfast options for you:
1. Eggs
Along with protein, eggs are also rich in Vitamin B, Vitamin A, Iron, Calcium and other essential minerals.
2. Whole Grain Toast
Whole grain toast has more fiber and complex carbohydrates than white bread. They are also less likely to raise blood sugar levels.
3. Chia seeds
Chia seeds are a good source of fiber and other nutrients. You can mix them with Greek yogurt, cottage cheese or add them to your protein shake.
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4. Nuts
Nuts are a rich source of protein, healthy fats and fibre. They are also rich in nutrients like magnesium and potassium. Add them to your yogurt, oatmeal or eat them straight.
5. Cottage cheese
Cottage cheese or paneer is high in protein and low in calories. It can be used to make a variety of breakfast dishes.
Enjoy a healthy and nutritious breakfast by making the right food choices. Enjoy your meal!
