Balihow – Breakfast is a crucial meal, providing the energy needed to kickstart your day, much like sahur during Ramadan.
However, not all breakfast options are created equal. Some common choices can lead to blood sugar spikes, rapid hunger, and even increase the risk of certain health issues.
Here are six foods nutrition experts advise you to avoid for breakfast:
1. Flavored Yogurt
Yogurt is celebrated for its probiotic content, beneficial for digestion. However, flavored yogurts often harbor high amounts of added sugar, potentially causing a blood sugar rollercoaster early in the morning.
A better choice: Opt for plain Greek yogurt and sweeten it naturally with fresh fruit, nuts, or a drizzle of honey.
2. Packaged Muffins
Muffins might seem like a wholesome breakfast choice, especially those with blueberries or bananas.
Yet, commercially produced muffins are typically made with refined flour and excessive sugar, making them more akin to dessert than a nutritious breakfast.
Read also: Don’t Throw Away Overripe Bananas, Make Banana Choco Chip Muffins
A better choice: Bake your own muffins using whole wheat flour, natural sweeteners like mashed bananas, and added protein from nuts or seeds.
3. Packaged Smoothies and Juices
Pre-made smoothies and juices offer convenience, but many are low in fiber and high in sugar. Without fiber to slow absorption, your body experiences a rapid blood sugar spike followed by a dramatic energy crash.
A better choice: Blend your own smoothie using whole fruits, leafy greens, a protein source like Greek yogurt or protein powder, and healthy fats from nut butter or flax seeds.
4. Donuts and Pastries
Unsurprisingly, donuts and pastries aren’t ideal breakfast fare. These treats are typically low in protein and fiber, failing to provide lasting satiety.
A better choice: If you crave something sweet, pair it with a protein source like eggs or chicken sausage for a more balanced meal.
Read also: Old-fashioned Donut Recipe, Sprinkle with Powdered Sugar
5. Granola and Packaged Granola Bars
Granola is often perceived as a healthy breakfast option, but many packaged granola products are loaded with added sugars and unhealthy fats, resembling a sweet snack more than a nutritious meal.
A better choice: Choose granola with minimal added sugar or make your own using oats, nuts, and a small amount of honey. Alternatively, enjoy oatmeal with added nuts and fruit.
6. Processed Meats
Processed meats like sausage do contain protein, but they are also high in saturated fat and sodium, which can increase the risk of heart disease and inflammation.
A better choice: Select leaner protein sources like eggs or chicken sausage without excessive additives. Include vegetables to boost your fiber and nutrient intake.
Read also: Same as Japanese Processed Meat, Here are 3 Differences Between Chicken Katsu and Karaage
According to nutrition experts, a good breakfast or sahur should include sufficient protein and fiber to provide sustained energy and satiety. Consuming foods high in sugar and low in fiber can lead to:
* Blood sugar spikes and crashes, resulting in fatigue and renewed hunger.
* Reduced satiety, increasing the likelihood of snacking before the next meal.
* Unhealthy eating patterns throughout the day, as a high-sugar breakfast can trigger cravings for more sugary foods.
Ringkasan
Many common breakfast foods, also relevant for suhoor, can be detrimental to sustained energy levels and overall health. Nutrition experts advise avoiding flavored yogurts, packaged muffins and smoothies, donuts, granola bars, and processed meats due to their high sugar, unhealthy fat, and low fiber content. These options often lead to blood sugar spikes and crashes, increasing hunger and potentially leading to unhealthy eating habits throughout the day.
Healthier breakfast alternatives include plain Greek yogurt with fresh fruit, homemade muffins with whole wheat flour, and smoothies made with whole fruits, greens, and protein. Opting for oatmeal with nuts and fruit or leaner protein sources like eggs or chicken sausage can provide sustained energy and satiety. The key is to focus on breakfasts rich in protein and fiber while minimizing added sugars and unhealthy fats.