Science and breakfast are often contradictory. On the one hand, the food industry has made breakfast the most important meal of the day, although skipping it doesn’t really have bad consequences. On the other hand, a healthy and quality breakfast can improve your mood and prevent depression.
The trick seems to be knowing what to eat and what not to eat for breakfast. With that in mind, today, we discuss which foods are best to avoid eating before 10 a.m. to stay healthy and fit and the reasons behind this.
Healthy Things Nutritionists Do Before 10 A.M
6. Buttered Toast
Unlike what many people think, breakfast should not necessarily be a fat-free meal. The trick is to find the right type of fat to eat in the morning.
Butter contains fat that helps process vitamins, but it also contains a lot of saturated fat, which can cause heart damage and weight gain.
Instead: Spread peanut butter on toast. This study found that peanuts and pure peanut butter can help you feel less hungry throughout the day by increasing the production of the peptide YY, a hormone that regulates hunger, making it a great breakfast.
5. Small Flakes And Breakfast Cereals
Breakfast cereal is a complicated classic. Although it’s very practical, the most popular breakfast cereals contain a huge amount of sugar that can later be turned into abdominal fat.
This study also shows that small flakes are associated with higher calorie consumption, because people tend to serve less cereal when the flakes are larger.
Instead: eat homemade oatmeal without sugar that contains a healthy amount of fiber and almost no sugar. Reducing your sugar intake in the morning can help you avoid feeling tired in the middle of the morning. If you are eating sugar-coated flakes, try buying larger flakes.
4. Pancakes And Waffles To Go
Although it is easy to take in a rush, most frozen pancakes, waffles, and cookies contain refined carbohydrates. This isn’t necessarily a bad thing, depending on your diet, but refined carbohydrates can make you feel hungrier throughout the day. They also contain little or no fiber and many trans fats that are harmful to your health.
Instead: make them at home and choose whole wheat flour or check the nutritional values of fiber-rich pancakes. You can also simply replace them with whole wheat toast.
3. Low-fat Yogurt
Non-fat yogurt has become a widely available breakfast alternative. Unfortunately, it often contains too many sugars to add flavor and too little protein.
Studies have also shown that fatty yogurt helps you lose weight. Eating protein in the morning can help you feel less hungry during the day, with which full-fat yogurt is packed with.
Instead: Choose a full-yogurt without sugar.
2. Grab-and-go Fruit Juice
According to this study, most fruit juices contain sugar and soft drinks, making them one of the worst options for breakfast or general consumption.
It also contains almost no fiber. Interestingly enough, this is not why they badly replace breakfast. Not having to chew can make you feel less satiated, so it is important to start chewing, preferably with fruit.
Instead: eat regular fruits. It is a great way to activate your digestive system in the morning and prepare you for higher caloric intake for subsequent meals.
1. FODMAPs
Apples, garlic, peas, beans, and peaches contain fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, or FODMAP.
They are carbohydrates that people are sensitive to, because they are more difficult to digest than others, leading to fermentation in the stomach and intestines, hence the feeling of bloating.
They should not be avoided, but should ideally be consumed in the morning, as soon as your digestive system is most active.
Instead: eat small amounts of these foods in combination with a healthy amount of fat and protein to help you digest them.
What do you usually eat for breakfast? Do you think it helps you stay in shape or do you want to change your habits? Let us know in the comments or share your tips with us!
