According to nutritionists, if you ignore this rule, you can ruin everything altogether: for example, people who skip breakfast eat 40% more sweets during the day – hello, boa.
But not every meal is suitable for the morning. What dishes we mistakenly consider healthy and what a healthy breakfast should be, we learned from nutritionists.
If you sort out the popular dishes that are usually eaten for breakfast, many of them will not fall into the recommended category.
The choice of cereals is always individual. And it’s not just about taste habits. Owners of celiac disease or gluten sensitivity, of course, should exclude gluten-containing cereals from the diet. And this is everyone’s favorite oatmeal, semolina, barley and wheat porridge. Rice porridge is not suitable for diabetics and those who watch their weight, as white rice has a high glycemic index.
– From childhood, we are used to the fact that breakfast is porridge: oatmeal, semolina, rice, etc. Particularly fanatical zozhniki prepare oatmeal in water without salt and sugar, but with the addition of, for example, honey and dried fruits, naively believing that this is and have a super healthy breakfast.
But from the point of view of biochemistry, this is more of a carbohydrate bomb that quickly raises blood glucose levels and gives short-term saturation, says nutritionist Ayona Li. – As a rule, after an hour – an hour and a half, the feeling of hunger again arises, and the hands themselves reach for the next snack. If a person at this moment is at work in the office.
then tea and coffee with cookies, chocolates and rolls are used, and these are again fast carbohydrates. And so in a circle. We arrange ourselves “insulin slides”, which in the long run leads to sad consequences in the form of various diseases.
The best option is buckwheat and millet, as well as porridge from quinoa and amaranth.
Corn flakes and muesli
If you still consider muesli and corn flakes healthy and ideal for breakfast foods, it’s time to say goodbye to illusions. Their main trap is in the composition. Generally, cereals and muesli are high in added sugar, sweeteners, flavor enhancers, flavors and who knows what else. In addition, most options for muesli are based on oatmeal. And here the situation is the same as with oatmeal.
We remember that we are not interested in fast carbohydrates for breakfast, so it is better to opt for something protein-fat. Well, if you are a fan of muesli and bowls based on them, make homemade granola from ingredients that are understandable and safe for your body and eat it, for example, with coconut yogurt and berries.
Croissants and other pastries
Do you like breakfast with a French accent and treat yourself to croissants? But they, just like buns, pies and cakes for breakfast (also in combination with tea or coffee), will not bring any benefit to the body. The main ingredients of industrial baking are wheat flour, sugar and trans fats. They should be avoided not only during breakfast, but in general always. In addition, these products belong to the same fast carbohydrates.
Freshly squeezed juices and fruit smoothies
– As for fruit juices, this is a real fructose hit on the body. If in the form of a whole fruit we can eat only one apple at a time, then 3-4 pieces will go into a glass of juice, and this is a record amount of fructose, also devoid of fiber. The breakdown of fructose occurs only in the liver.
On the day she can process a small amount of fructose, and the excess turns into fat. So it’s quite possible to get fat on orange juice. The same thing happens with fruit smoothies. If you really want to mix something in a blender, let it be greens and berries with a base in the form of a banana or avocado, says Alena Lee.
Muesli, sweet yogurts, granolas, honey, juices, smoothies, sugar, quick cereals, dried fruits – this will not work. For a sweet taste in the morning, fruits or berries are suitable. In this case, the sugar will either jump up or fall down. Ultimately, this will lead to the fact that all day you will bite and experience cravings for sweets and fatty foods, – adds Anastasia Buzunova, a nutritionist, nutritional correction specialist and fitness instructor.
What should be a healthy breakfast?
Ideally, breakfast should be high in protein and fat with enough fiber. Protein is the main building material of the body, the basis of DNA, cells and tissues, as well as enzymes and hormones.
it needs a continuous supply of this macronutrient from the outside. Therefore, we include protein in every meal. As a source of protein for breakfast, we choose eggs, fish, seafood, cottage cheese, cheese, liver pate, as well as quinoa and buckwheat (record holders among cereals in terms of protein content).
– Do not be afraid of fats. For the past 30 years, saturated fat has been thought to raise cholesterol, so low-fat foods have come into vogue. But new research largely refutes this. First of all, you need to remember that fats play the role of an energy source in the body and make up 80% of its reserves.
In addition, fats are responsible for the absorption of fat-soluble vitamins, in particular vitamin D, which is deficient in a large number of people. As a source of fat for breakfast, we choose fatty fish (herring, mackerel, salmon), cod liver, coconut products, ghee and butter, avocados and nuts, says Alena Lee.
In order for the feeling of fullness to remain with you as long as possible, it is worth adding fiber to proteins and fats – vegetables, fruits, berries and greens. For example, a healthy person’s breakfast might look like this: an omelets with vegetables, a salad of leafy greens with butter dressing.
and lightly salted fish. Or like this: quinoa porridge with coconut milk with berries and mint. For breakfast, you can even eat hummus with vegetables, and this will be the right decision in terms of food choice. There can be a lot of options for breakfast dishes, the main thing is to keep the balance of BJU.