Do you eat breakfast every morning?
You may have heard people say that a healthy breakfast is the best way to start the day. This is true! You can set yourself up for the rest of the day by consuming a good breakfast. Doctors at Harvard Medical School conducted a study involving over 1,000 people centered around the consumption of breakfast every day. The results of the study showed that those who ate breakfast each day were less likely to experience problems with blood sugar and were less likely to be obese [1]. With a good, NUTRITIOUS breakfast, you’ll be less likely to overeat during the rest of the day.
So, if you do eat breakfast each morning, that’s great! However, there are good breakfasts and there are really bad breakfasts.
Which are you eating?
I do not mean to burst your bubble or spoil your day, but we do need to talk about this. How is the breakfast you consume every day impacting your waistline and general health? Do you feel an incredible high while consuming your breakfast, only to feel down in the dumps minutes later? Do the hunger pangs return within a hour or two after you eat breakfast? This could be happening if you are consuming foods that do MUCH MORE to harm your body than you think. Also, it is ironic that these bad foods have the most calories while containing LITTLE nutrition. You can take back control of YOUR breakfast and LIFE! How, you ask? Sit back, relax and have an open mind as you learn about the 6 worst breakfast foods to start your day.
1. Doughnuts and Other Pastries
Yes, these so-called treats can be quite attractive but also, so bad for you! It is easy and convenient to purchase these pastries, and all too often you do not go into a pastry store and buy just one treat! Yes, sometimes, these pastries put a spell on us and keep drawing us in. Unfortunately, these pasties contain high amounts of refined sugar and fat. This increases your blood sugar and has many other downsides [2]. AVOID these seemingly harmless pastries and their associated refined sugars as much as possible! It’s certainly not a good way to start your morning. Seek fruits and less processed sugars instead.
2. Sugary and Brightly Colored Cereals
These types of cereals are everywhere! They usually contain multiple colors designed to attract people, especially kids. The sad news is that these marketing techniques do work and many homes, especially homes with kids, own AT LEAST one box of these brightly colored, sugary cereals. Cereal is typically made from carbohydrates and these carbohydrates turn to sugar when digested in the body. Imagine the impact of cereal that is also packed with added sugars? These cereals taste super sweet when you eat them, then result in an energy level crash soon after. Also, there are health risks associated with certain food coloring or dyes that are used in manufactured foods [3]. Cereals that are high in fiber and protein are a better alternative.
3. Bagels with Cream and Possibly Much More
A major downside for consuming bagels for breakfast is that they are usually very high in calories. You may not be doing too badly if you stick to whole grain varieties, but there is USUALLY the temptation to load bagels with all kinds of cream cheeses, jams and other less healthy fixings! There are so many spreads that are available, many of which are high in unhealthy saturated fats. Bagels made from processed flour can have calorie counts of at least 300. So, consider how a rich slathering of cream cheese on top of 300 calories could IMPACT your body. Stick with lower calorie versions and ditch the low-nutrient add-ons.
4. Flavored Non-Dairy Creamer
If a cup of coffee with your favorite flavored non-dairy creamer is your preferred way to start the day, this is bad news. Adding non-dairy, flavored creamers to your coffee often leads to the consumption of trans fats, commonly labelled as hydrogenated oils, or partially hydrogenated oils. The bottom-line is that these fats are BAD for you and are linked to cardiovascular disease [4]. Some of the flavorings used in these creamers are also artificial with little or no nutritional value. If you do like certain flavors, stick with natural ingredients. Also, try using a little naturally flavored milk, such as milk flavored with chocolate or natural vanilla extracts. Even better, drink your coffee black.
5. Processed Meat
You might not realize that you have been eating processed meats because there are so many ways these meats get incorporated into meals. Do you like sausage biscuits or any of the many fast food options that involve some type of sliced meat? Processed meats such as sausage, bacon, and ham can include SODIUM NITRATES, which are inserted into these meats during processing. Unfortunately, nitrates have been linked to certain diseases including cancer [5]. It is recommended that people avoid the consumption of nitrates to reduce the risk of cancer.
6. Packaged or Artificial Breakfasts
There is an increasing trend towards the use of packaged breakfast foods such as pancakes, biscuits and other similar items. Some food manufacturers also market artificial food items such syrup or jams that are not actually made from REAL FOODS. These substances have been concocted from various artificial blends and made to LOOK and TASTE like the real thing. Don’t be fooled! Compounds such as high-fructose syrup and additionally refined sugars are a common component of artificial products. Unfortunately, LOW NUTRITION means LOW VALUE to your body! If you focus on consuming artificial products, you lose the actual benefits that you should be getting from the real products. Packaged products undergo more processing and can include additives meant to prolong the shelf-life of the products. So, what can we do? Stick to pure ingredients! Seek out pure honey or maple syrup. If you want to eat pancakes, try making them from scratch.
Yes, I do understand how life can be quite busy with work, kids, and a possible mile-long “to do” list. However, we do need to make time for a good breakfast! The MORE you know, the BETTER prepared you will be to take charge of your health. Poor choices in meals, especially the meal that starts your day, could be lead to inflammation and joint pain [6]. Try to choose healthier, anti-inflammatory breakfast ideas or components, such as green tea, pistachios and other superfoods [7]. It may seem daunting at first, but give it time. Hopefully your new eating habits will take root and yield a healthier lifestyle, bursting with energy and vitality!
Want to know learn about the foods your should be eating for breakfast? Check out the Anti-Inflammatory Cookbooks Bundle:
Rick Kaselj, MS
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