Unfortunately, science and breakfast are often contradictory. On the one hand, the food industry emphasizes that breakfast is the most important meal of the day, even if skipping it doesn’t really have negative consequences. On the other hand, a balanced breakfast can improve mood and prevent depression. So the trick seems to be knowing which foods you can eat freely at breakfast and which ones to avoid.
With this in mind, we at Sympa have investigated which foods it is best to avoid eating before 10:00 a.m. to be both fit and healthy.
1. Buttered toast
Contrary to what most people think, breakfast does not have to be a fat-free meal. The trick is to find out what are good fats to eat in the morning. Butter contains fats that help process vitamins, but it also contains a lot of saturated fat that can hurt your heart and make you gain weight.
Alternatively, spread peanut butter on your toast. This study showed that peanuts and peanut butter make you less hungry during the day because they increase the production of the peptide YY, a hormone that regulates the feeling of satiety, making it an excellent breakfast ally.
2. Oat flakes and cereals
Puffed cereals are a rather delicate classic. Although very convenient, the most popular cereals contain huge amounts of sugar that can be transformed into abdominal fat. This study also shows that small flakes are linked to higher calorie consumption, as people tend to eat less cereal when the flakes are larger.
Alternative: eat homemade oatmeal, sugar-free oats that contain a good amount of fibre. Reducing your sugar intake in the morning can help you avoid that mid-morning fatigue feeling. And if you’re still opting for sugar-coated oatmeal, choose larger flakes.
3. Industrial pancakes and waffles
Although easy to take out to eat later, most frozen pancakes, pancakes, waffles and cookies contain refined sugars. It’s not necessarily bad, depending on your diet, but refined sugars can make you feel hungry more during the day. In addition, these products contain little or no fibre, but lots of trans fats that are harmful to your health.
Alternatively, prepare them yourself using whole grain flour, or check the nutritional values of the high-fibre versions. You can also simply replace them with wholemeal rusks.
4. Low-fat yogurt
Fat-free yogurt has become a widespread breakfast alternative. Unfortunately, it often contains a lot of sugar for flavor and too little protein. Studies have also shown that whole yogurt ultimately promotes weight loss. Eating protein in the morning can help you feel less hungry during the day, and whole yogurt is full of it.
Alternatively, eat a sugar-free whole yogurt.
5. Industrial fruit juices
According to this study, most fruit juices contain as much sugar as soft drinks, making them one of the worst choices for breakfast or consumption in general. In addition, they contain virtually no fiber. However, it is interesting to note that this is not why they do not have their place in a balanced breakfast. Not having to chew can make you feel less full, which is why it is important to start the day by chewing food, preferably fruit.
Alternatively, it is best to start the day by chewing fruit. Eat them regularly. It’s a great way to activate your digestive system in the morning and prepare it for a higher calorie intake at subsequent meals.
Apples, garlic, pears, beans and peaches contain short-chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and associated alcohols. These are called FODMAP (from the English term Fermentable Oligo-, Di-, Mono-saccharides And Polyols). These are carbohydrates to which people are sensitive because they are more difficult to digest than others, causing fermentation in the stomach and intestines, resulting in a bloated feeling. They are not to be avoided, but they should ideally be consumed later in the morning, once the digestive system is more active.
Alternatively, eat these foods in small amounts, combined with a reasonable amount of fat and protein to help you digest them.
What do you think of this article? What do you usually eat for breakfast? Do you think you’re ready to change your habits in order to be in better shape? Tell us in the comments, and share your tips with our other readers!