Science and breakfast are often contradictory. On the one hand, the food industry insists that breakfast is the most important meal of the day despite the fact that skipping it doesn’t really have negative consequences. On the other hand, a quality, hearty breakfast can improve your mood and prevent depression. It looks like the trick is to know what to eat and what not to eat for breakfast.
We’ve looked into what foods are best to avoid eating before 10 AM to stay both healthy and fit, and the reasons behind this.
1. Buttered toast
Unlike what most people think, breakfast should not necessarily be a non-fat meal. The trick is finding the right kind of fat to eat in the morning. Butter does contain fat that helps you process vitamins, but it also contains a lot of saturated fat which can cause damage to your heart as well as weight gain.
Instead: Spread peanut butter over your toast. This study found that peanuts and pure peanut butter can help you feel less hungry during the day because it increases the production of peptide YY, a hormone that regulates hunger, which makes it a great breakfast.
2. Small flakes and breakfast cereals
Breakfast cereal is a tricky classic. Although very practical, the most popular breakfast cereals do contain a huge amount of sugar that can later become abdominal fat. This study also shows that small flakes are linked to higher calorie consumption because people tend to serve less cereal when flakes are bigger.
Instead: Eat sugar-free, homemade oatmeal that contains a healthy amount of fiber and almost no sugar. Reducing your sugar intake in the morning can help you avoid that midmorning tired feeling. If you’re eating sugar-coated flakes anyway, try buying bigger flakes.
3. Pancakes and waffles to go
Although easy to take with you when in a rush, most frozen pancakes, waffles, and cookies contain refined carbohydrates. This is not necessarily bad, depending on your diet, but refined carbohydrates can make you feel hungrier during the day. They also contain little to no fiber and a lot of trans fats that are harmful for your health.
Instead: Make them at home and opt for wholemeal flour or check nutritional values for high-fiber pancakes. You can also simply replace them for some wholemeal toast.