SCIENCE and breakfast are often contradictory. On the one hand, the food industry has made breakfast the most important meal of the day despite the fact that skipping it doesn’t actually have bad consequences. On the other hand, a quality breakfast can improve your mood and in many other ways positively affect you. The trick seems to be to know what to eat and what not to eat for breakfast.
With that in mind, the portal Bright Side has singled out foods that are best avoided before 10 am.
Toast with butter
Contrary to what most people think, breakfast doesn’t necessarily have to be a fat-free meal. The trick is to find the right type of fat. Butter contains fat that helps you process vitamins, but it also contains too much saturated fat, which can damage your heart as well as encourage weight gain.
Instead: Spread peanut butter over toast. One study found that peanuts and pure peanut butter can help reduce feelings of hunger during the day because they increase the production of the peptide YY, a hormone that regulates hunger. That’s why they’re a great choice for breakfast.
Purchasing grain combinations
Although very practical, the most popular purchased breakfast cereals contain a huge amount of sugar which over time can cause the accumulation of belly fat.
Instead: Eat homemade oatmeal without added sugar that contains a healthy amount of fiber and an almost negligible amount of sugar. Reducing your sugar intake in the morning can help you avoid feeling tired at noon.
Ready-made pancakes and waffles
Most frozen, semi-finished pancakes, waffles and similar biscuit cookies contain refined carbohydrates. This isn’t necessarily a bad thing, but refined carbs can trigger sudden bouts of hunger during the day. Such products also contain little fiber and a lot of trans fats which are harmful to your health.
Instead: Make them at home and use wholemeal flour.
Low fat yogurt (light yogurt)
Low-fat yogurt has become a widely available alternative to breakfast. Unfortunately, it often contains a lot of added sugar and little protein. Studies have also shown that full-fat yogurt actually helps with weight loss. Consuming protein in the morning can help you feel less hungry during the day, and it is full-fat yogurts that contain protein.
Instead: Choose full-fat yogurt without sugar.
Finished squeezed juices
Most fruit juices contain the same amount of sugar as carbonated juices, making them one of the worst choices for breakfast or consumption at all. Also, they contain almost no fiber.
Instead: Eat fruit regularly. It is a great way to activate the digestive system in the morning and prepare it for a higher calorie intake in later meals.