The view that the most harmful thing should be eaten before noon is a myth, because morning snacks are an insulin bomb and can threaten the subsequent loss of energy and, in the worst case, lead to diabetes. Anastasia Nemtsan, an expert on healthy lifestyles and proper nutrition, co-founder and business consultant of the healthy nutrition company BeFit, told socialbites.ca. He listed the most harmful foods that should not be eaten for breakfast.
According to the expert, the first thing to give up as a frequent or daily breakfast is sweets and pastries.
“Delicious store-bought pastries, even homemade cakes, cause a significant release of insulin, which puts an additional strain on the pancreas. And in the future, this can lead to the development of diabetes, ”explained Nemtsan.
Another harmful product for breakfast is semolina porridge. It is high in calories and contains a large amount of gluten, which promotes inflammatory processes in the digestive tract. In addition, since there is no fiber in semolina, it does not contribute to digestion. It is better to replace semolina with cereals from protein or other cereals, such as buckwheat.
“Just like semolina, sausage and cheese sandwiches for both breakfast and lunch are not healthy and contribute to weight gain. If you really want a sandwich, replace regular bread with gluten-free bread, for example, sourdough rice. Instead of sausage, you can have avocado or lean turkey ham without adding preservatives,” one nutritionist suggested.
According to him, it is not necessary to eat in the morning and sweet drinking yogurts or curd masses with additives.
“Cute cottage cheese is the best source of calcium for the body. And yes, this is so if sugar, jam and other sweets are not added to this cottage cheese. The fact is that sugar does not allow calcium to be properly absorbed in the body. But at the same time, even to process an additional dose of carbohydrates, the body must spend a lot of calcium. The same goes for sweet yogurts,” explains the co-founder of a health food company.
He noted that it is better to take Greek yogurt and add, for example, dried fruits. Cottage cheese should be 5-9%. Fat-free dairy products are strictly not recommended.
“Not the best option for breakfast and instant oatmeal and muesli. They often contain additives that improve taste and vitamins that increase calorie content, but their nutritional value is low. In addition, the portions of such meals are usually small and it is difficult to get enough,” he said.
The expert recommended replacing the junk breakfast with high-quality protein and fats. Eggs, sourdough bread sandwiches and a piece of lightly salted red salmon, oatmeal with strawberries, rice porridge with coconut milk will be an excellent substitute.
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