Breakfast is often referred to as the most important meal of the day, as it provides the body with the energy and nutrients needed to start the day. Some breakfast options may be high in sugar, unhealthy fats, and calories, which can lead to a mid-morning energy crash and negatively impact your overall health. We consulted with Shikha Aggarwal Sharma, a celebrity renowned Dietitian, and Nutritionist, Fat To Slim Group who shared her input on this. Here are some food items that you must avoid for breakfast:
1. Sugary Cereals
A bowl of sugary cereal in the morning might provide you with a little energy boost but is eventually not a healthy option. They have little nutritious value and a lot of added sugar. Pick low-sugar, whole-grain cereals to prevent unnecessary sugar increase and sustain consistent energy levels.
Instead, choose oats or whole-grain cereals, which are richer in fibre and low in sugar.
2. High-Sugar Yoghurt
Many flavored yoghurts are loaded with added sugars and artificial additives that can negatively impact your health. So you can try plain Greek yoghurt for breakfast and sweeten it with a sprinkle of honey or some fresh fruits. In this, you can have a delicious breakfast while keeping the sugar level under control.
3. Fried Breakfast Foods
Breakfast items like fried eggs, fried meat, and bacon can be high in saturated fat and cholesterol. Due to the fats and excess oil, fried food is often unhealthy and will make you feel less energetic all day. So go for lean protein dishes like scrambled eggs.
4. White Bread
White flour, which is high in refined starch, is used to make white bread. Try to have whole-grain bread instead of white bread for breakfast. The heavily processed white flour and its additives make it an unhealthy option. Overeating white bread may lead to diabetes, heart disease, and obesity.
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5. Canned Foods
Individuals who stay away from home and work in a different city find it difficult to make breakfast daily. Therefore, canned meals are the preferred option for these individuals. However, the high salt content in it can increase blood pressure. Starting your day with a salty surge can set you up for bloating, and headaches throughout the morning. Opt for fresh instead, for natural sweetness and a fiber boost that keeps you feeling fuller for longer.
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6. Citrus Fruits
Fruits are nature's superheroes, loaded with antioxidants, vitamins, and minerals. Citrus fruits, however, are not recommended for breakfast. When citrus fruits are consumed on an empty stomach, heartburn, gas, and other issues can happen easily. Oranges and other citrus fruits, such as guava, may even raise the production of acid in your stomach. Also, if you consume these fruits on an empty stomach, the high sugar and fibre content might slow down your digestive system.
These are a few food options that you can avoid for breakfast and aim to eat a balanced breakfast that includes protein, fiber, and healthy fats to keep you full and energised until lunchtime.
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