Breakfast is the most important meal of the day, and most people agree that what you eat for breakfast will affect your eating habits and mood for the day. If you eat the wrong kinds of food for breakfast, you are more likely to overeat and have low energy throughout the day. Here are the six foods to avoid for breakfast and some healthier alternatives for them.
1. Coffee instead of fruit juice
If you’re trying to lose weight, you should avoid fruit juice. It has high amounts of sugar which can trigger cravings and cause weight gain—even the stuff you make yourself. In fact, research shows that fruit juice has the same effect on the body as processed beverages with added sugar. Fruit juice lacks fiber – one of the main nutrients that makes fruit healthy.
Drink coffee in the morning instead. It will keep you energetic and alert, hours after drinking it. In fact, research shows that caffeine can help boost metabolism. It’s also rich in antioxidants which reduce inflammation.
2. Oatmeal instead of boxed cereal
Just because the box of cereals says it is “healthy” means it is really healthy. Boxed cereal contains sugar and artificial sweeteners. Avoid it even if it contains whole grains. The dangers of excess sugar outweigh the benefits of whole grains.
Oats are the perfect breakfast food since they’re rich in omega-3, fiber, potassium and folate. Note that steel-cut oats have more fiber than rolled oats. But don’t buy sweetened oats. You can make organic oats delicious by adding milk and honey.
3. Eggs instead of pancakes (with maple syrup)
Pancakes are made from refined flour which has been linked to inflammation and insulin insensitivity. And they’re unhealthier when topped with maple syrup. However, not all pancakes are unhealthy. Try this two-ingredient pancake recipe(made of bananas and eggs) for a healthier option.
Eggs are very nutritious and help keep hunger at bay. One study found that people who ate eggs for breakfast had a lower daily calorie intake and were fuller compared to those who ate bagels.
4. Chia seeds instead of bread and margarine
Bread has lots of calories and it’s loaded with sugar. Margarine contains trans fats, which researchers say can cause heart disease, diabetes, inflammation and obesity.
On the other hand, chia seeds contain fiber, antioxidants and protein. Research shows that they regulate blood sugar levels and reduce hunger. Try out this easy chia pudding recipe for sustainable energy in the morning.
5. Fruits instead of donuts
Donuts contain trans fats, refined flour and sugar. Consuming them regularly can cause high blood sugar levels, cardiovascular disease and type 2 diabetes. Bagels aren’t healthy, either.
Instead, eating fruits in the morning will curb your sugar cravings without triggering more cravings. Their fiber content will help reduce appetite. Some great breakfast fruits include bananas, grapefruit, oranges, watermelon and apples.
6. Plain greek yogurt instead of non-fat yogurt
Non-fat yogurt has a lot of sugar, just like most non-fat foods. It also doesn’t have natural dairy fat which helps keep hunger at bay.
Greek yogurt contains protein which has been proven to increase satiety. It’s also a great source of probiotics which improve gut health. Combine greek yogurt with fruits like berries for a healthy and filling breakfast.