Foods rich in complex carbohydrates should be preferred for breakfast. They are gradually absorbed and evenly saturate the body with energy. Fiber is also beneficial in the morning – it gives a feeling of satiety and stabilizes blood sugar levels by slowing the absorption of fast carbohydrates. Candidate of medical sciences, nutritionist, cardiologist Svetlana Pavlichenko, general director of the ANO Research Center for Healthy Nutrition, told socialbites.ca.
According to the expert, breakfast should meet the needs of each individual. It can be intense in the first half of the day to charge with energy and vitality or, on the contrary, light.
“Whole-grain cereals, such as long-cooked oatmeal, rank first among the best breakfast options. Such cereals are rich in dietary fiber, B vitamins. An ideal addition to morning porridge is fresh or frozen berries and fruits. It is an additional source of dietary fiber, vitamin C, and antioxidants. It is recommended to limit sugar, honey and jam – these are “empty”, useless calories without nutritional value, “said nutritionist Svetlana Pavlichenko.
A whole wheat sandwich with soft margarine or spread, avocado, and lightly salted fish is also great for breakfast, she said. This option is a source of protein with beneficial unsaturated fatty acids, including omega-3, in addition to fiber and vitamins. Many spreads are also enriched with calcium, vitamins and probiotics.
“It is useful for breakfast and low-fat fermented milk products: unsweetened Greek yogurt, yogurt, cottage cheese. They are rich in calcium and protein. The most useful are “live” yogurts and yogurts containing cultures of beneficial microorganisms: bifidus and lactobacilli. They maintain a healthy balance of the gut microbiome that promotes normal digestion and nutrient absorption,” advised Ph.D.
Former Nutritionist judicial Detox diets are useless and dangerous to health.