However, it is widely consumed.
To be balanced, provide energy and satisfy all morning, breakfast should consist of proteins, good fats, fruit, carbohydrates and oilseeds. Unfortunately, some popular breakfast foods are actually ultra-processed and contain more sugar than you might think. This composition promotes a rapid increase in blood sugar levels, which is not without consequences. Blood sugar spikes cause fatigue, cravings and weight gain. With all the possible breakfast options, it is not easy to find your way around. Here is a guide.
In practice, it is recommended to avoid foods that are too sweet. Several nutrition specialists recently published a ranking of the worst foods in the morning, in the American media shefinds.com. In third place are pastries and Viennese pastries. This choice is often one of indulgence and speed. Accessible in bakeries as soon as you leave home, Viennese pastries are not only very sweet and very fatty, but also contain empty calories. This type of calorie has little or no nutrients. In second place, the experts placed pancakes. It is true that after an evening of pancakes, there is nothing more delicious than prolonging the pleasure until the next morning. But pancakes are rich in refined carbohydrates (because of the white flour used in the dough) and the addition of a sweet filling makes the problem worse. Finally, in first place, we find a widely consumed food because it is very practical but not recommended by nutrition experts: the famous breakfast cereals.
They pose a significant risk to blood sugar levels. In addition, this product is low in fiber and essential nutrients, which does not keep you full for long enough. “These sugary cereals tend to be high in added sugars and refined carbohydrates that raise blood sugar and insulin levels, leading to a slower metabolism and increased belly fat storage.”adds nutritionist Emily Johnson.
Instead, opt for low-sugar, whole-grain alternatives. In general, avoid the most attractive, colorful packaging and/or those that overly advertise the benefits. These marketing arguments mask the nutritional poverty of the product. Choose cereals with simple packaging and neutral colors, which are less attractive. To help you choose, look at the label to see the percentage of sugar, fat, fiber and protein. Eating foods rich in protein and fiber for breakfast stabilizes blood sugar and improves overall health.