Breakfast is touted as the most important meal of the day, because it kick-starts your metabolism. But how should you go about breaking your fast? Or more importantly what should you try to avoid?
A healthy breakfast can maintain blood sugar levels, minimize snacking later-on and can fuel your body to help you function for the rest of the day. With these criteria in mind, here is a list of food to avoid consuming for breakfast or at least consuming in moderation.
White Toast
Made of highly processed ingredients (white flour, sugar, margarine), commercially produced white bread is often low in nutrients and may have lots of additives to preserve their shelf life and freshness.
Just a smoothie
Having just a fruit smoothie for breakfast can be a sugar packed option. When you blend fruit, the natural sugars are released from within the cell walls of the fruit and become ‘free sugars’. Free sugars can be detrimental for teeth, energy levels and in maintaining a healthy weight. Even if you add the likes of kale and spinach to your fruity smoothie, it won’t cancel out the sugar. This breakfast choice also doesn’t contain much protein or fat, so you’re unlikely to feel full for long.
Sugary cereals
If you go for particularly sugary cereals it can raise levels of glucose in the bloodstream, which may result in a short burst of energy but this will only last for a short period of time, leaving you feeling more sluggish later on. It’s also important to note the portion size of cereals, especially sugary ones.
Bagels
Bagels are made with refined wheat flour, which has been stripped of the fiber and nutrients that gives whole grains their health benefits. As bagels are so dense, they are also extremely high in calories compared to most sliced breads.
Cereal bars and granola
The average cereal bar is packed full of sugar and usually contains little protein, so although consumers might think they are going for a healthier option by choosing a cereal bar over a chocolate bar, this may not actually be the case. Cereal bars definitely don’t count as a nutritious breakfast option. Too much sugar can raise blood sugar, insulin levels and inflammation.
Most granola bars are also extremely high in sugar, due to having been dipped in sugary syrups, as well as being loaded with chocolate chips and dried fruits. Even the less sugary options tend to have only a little protein or fat with not much fiber and a small amount of vitamins and minerals.
Blueberry muffin
Blueberries provide high amounts of antioxidants and may lower your risk for heart disease, but this doesn’t mean that blueberry muffins are healthy! These treats don’t usually contain many blueberries and tend to be high in sugar and calories.
Concentrated orange juice
The more processing a food undergoes, the more potential there is for a loss of nutrients. Concentrated orange juice is also naturally high in fructose, which can result in a spike in your blood sugar levels.
For tips, ideas and recipes on keto-friendly alternative to the above breakfast items, be sure to visit our Facebook or Instagram site in May 2020.