Breakfast is, according to popular belief, the most important meal of the week. However, the fact is that a decent breakfast should be the major breakfast of the day.
Making the appropriate breakfast selections helps set you up for a productive and energetic day. On the other side, making poor breakfast selections might lead to exhaustion and inefficiency.
Certain breakfasts may give us a rush of pleasure and make us feel like we’re ready to take on the world, but the energy boost is just momentary. Then we’re left wanting more, and the cycle continues.
Here’s our list of breakfast choices to avoid — you may be surprised by some of them, especially number 5!
- Cereals that are sweet or highly refined
Breakfast cereals that you wouldn’t assume are harmful are often geared towards youngsters and children, but they’re also popular with many adults. Cereal is a fast, healthy, nutritious, and healthful way to fill up your stomach and get ready for the day ahead in the morning. But only if they’re produced with whole grains and don’t include any added sugars.
Puffed rice, honey-coated almonds, and frozen flakes (either large-name brands or cheap copies) are often made with surprising levels of sugar. Aside from the health dangers associated with excessive sugar intake, a sweet breakfast will only keep us going for a short time since our blood will be saturated with sugar.
After this sugar has passed through our digestive systems, it will make us hungry fast, prompting us to seek out another sweet and unhealthy pleasure.
Rather, choose for cereals prepared with entire grains. They’re also high in fiber, which keeps you satisfied until lunchtime. Choose shredded whole wheat cereals, sugar-free corn flakes, traditional porridge oats (which you must make from scratch rather than microwaveable oatmeal that generally contains sweet syrups), and sugar-free mueslis, granolas, and mueslis with or without dried fruit.
- Waffles or pancakes
If you’ve ever made pancakes from home, you’ll know that they’re created with flour, sugar, milk, and eggs, as well as a rising agent like bicarbonate soda to make them fluffy. Gluten-free flours are also a fantastic alternative for making gluten-free pancakes. Vegan pancake recipes that replace milk and eggs are also available.
However, Sugar is the one thing they share in common! Waffles and sugar are essentially the same thing. They’re both popular breakfast choices. In addition to the high sugar content of a waffle or pancake meal, we seldom eat waffles or pancakes plain for breakfast. Who is it that does it?
Sugary syrups and crisp bacon, which is heavy in salt and saturated fats, are used to stuff them. They’re basically increasing the calorie count without adding anything to the nutritional benefit.
Furthermore, the wheat used to make both of these is almost always white flour, which has been processed to remove the whole grain as well as vital B vitamins. As a result, they should only be used for weekend breakfasts!
- Margarine with white bread
Who doesn’t like a piece of crispy white bread oozing with melting spread? However, there are two problems with eating this often for breakfast.
White bread is the first thing that comes to mind. White flour is used in the white bread recipe. It’s a flour that’s been refined to remove the wholegrain and brown parts. Beneficial vitamins, particularly B vitamins, are lost when this is combined with wholegrain. Brown bread made from unprocessed or slightly processed wholegrain is the best choice, since it is high in important nutrients.
Second, if margarine is the preferred spread, we may consume many more calories than expected. Each spread, even low-fat varieties, has a certain quantity of fat. Margarine is no different. Margarine, on the other hand, has been treated such that it may be spread straight from the refrigerator. Trans fats, also known as partially hydrogenated oils, are introduced throughout this procedure.
There’s a drive to do rid of trans fats since they’ve been linked to health issues including high blood pressure and blood sugar levels. Trans fats are progressively being phased out in the United Kingdom, although they may still be found in goods imported from the country. Although butter is heavy in fat, it is also more healthy since it is less processed and does not include trans fats. In any event, make sure your bread is baked and that the spreads you use are kept to a minimum.
- Muffins and pastries for breakfast
Muffins are delicious, but let’s face it, eating muffins for breakfast is the same as eating cakes for morning. Isn’t that only on our birthdays every year? The muffins that are marketed as healthy, such as a blueberry fruit-infused muffin, are more akin to a cake.
Blueberry muffins, at the very least, include fruit, making them a healthier choice to a plain muffin or, even worse, a Chocolate Chip muffin. When picking an oatmeal muffin, choose one that is fruit-based since blueberries are a wonderful source of vitamins and antioxidants that help to keep your immune system healthy. Even if you don’t, save some for special occasions!
Savory muffins are an excellent option, but be wary of cheese-based muffins, which are high in saturated fats. We’ve seen muffins with courgette and a tiny bit of sugar, and although they may not satisfy your sugar cravings, they won’t ruin the rest of your day.
The same may be said for those lovely breakfast baskets we see at hotels. They’re normally saved for vacation or hotel snacks for individuals who don’t want to overdo it on sugar at breakfast!
- Juice from fruits
Who doesn’t like a breakfast that includes orange juice and coffee? There’s nothing wrong with a modest (about 150ml) glass of fresh juice as part of an otherwise balanced meal. When you drink more than this on a daily basis, you have a problem. How many citrus fruits can you eat in one sitting, if you think about it? We’d assume one or two, but it’s just a guess. It may be twice as much if you have a big glass of freshly squeezed juice (either on your own or with a supermarket-purchased fresh and orange juice). Oranges, like any other fruit used to create juice, are nutritious. They’re high in vitamin C and a variety of other minerals and vitamins. Fruit also includes fructose, a kind of sugar found in fruits. You’re not receiving much fructose if you just eat one or two oranges. If you drink a drink made up of at least four oranges at once, you’re definitely ingesting much more sugar than you know. As a result, if we only drink orange juice for breakfast, we’re going to feel hungry quite quickly. Because you’re not eating the pulp, fruit juices may also remove the fiber component of the fruit. Fibre is necessary for proper digestion. Consume entire fruits and keep juices to a minimum. Also, stay away from liquids that have been sweetened!