Breakfast replenishes energy after a night’s sleep and kickstarts metabolism, setting you up for a vibrant day. Therefore, what and how to eat breakfast are essential issues. The top five breakfast menus chosen by international dietitians will be made public.
1. Croissants with Jam
UK-based registered dietitian Nicola Roodlam-Rain pointed out that most jams and croissants are refined carbohydrates with a sugar topping. She also warned that consuming these foods can prevent you from getting the protein and fiber your body craves in the morning.
Mark Gilbert, a nutrition guru who runs a one-on-one diet consulting firm, emphasized the importance of protein as a breakfast ingredient, noting that it helps keep your appetite in check and boosts your metabolism.
Croissants are loaded with saturated fat, making cholesterol levels soaring. If you’re craving carbs, try whole-grain toast topped with cheese and tomatoes, or pair a mini croissant with a protein-packed Greek yogurt and fruit salad.
In addition, most jams contain high-fructose corn syrup, made by adding artificial fructose to corn starch, which is made up of glucose. High-fructose corn syrup is not a good choice for breakfast because it is absorbed into the body more quickly than natural fructose, causing blood sugar levels to rise soon.
2. Coffee
Nicola explained that while low-calorie black coffee provides an instant wake-up call, it is nutritionally deficient. She pointed out that drinking coffee on an empty stomach can stimulate the stomach lining, leading to acid reflux and uncomfortable symptoms. Nicola also warned that lattes and cappuccinos should not be considered meal replacements, as they will likely lead you to reach for a snack soon after consuming them.
It is difficult to satisfy a feeling of fullness with coffee, and it does not provide sufficient nutrition. Coffee is a one-way ticket to a blood sugar rollercoaster that leaves you tired and angry.
3. Bacon Sandwich
Research suggests that processed meats like bacon and sausage could increase your risk of colorectal cancer. Plus, they’re sodium bombs that can send your blood pressure through the roof.
Nicola recommends swapping the bacon for eggs or smoked salmon. If you must indulge, the UK’s National Health Service recommends keeping your intake under 70 grams (about 2.5 ounces) per day. For a fiber boost, add some veggies and whole-grain bread.
4. Cereal
Those chocolate-coated, sugar-laden cereals are desserts masquerading as breakfast. Overindulging in the sweet stuff can lead to weight gain, diabetes, and heart problems.
Nicola suggests eating sugar-free oat-based cereals or low-sugar varieties to start your day right. She recommends enhancing the nutritional value by adding Greek yogurt or milk for protein and tossing some nuts for healthy fats.
5. A Piece of Fruit
Fruit is nature’s candy, packed with vitamins and minerals. But eating alone on an empty stomach is a blood sugar spike waiting to happen. Instead of going solo with your fruit, pair it with protein-rich nuts, seeds, or a dollop of peanut butter. Or swirl it into some Greek yogurt for a perfect breakfast harmony.
Blending your fruit into a smoothie with milk, protein powder, and a splash of avocado for breakfast will keep you full and fabulous all morning.
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