Over the years, there has been a splitting argument on whether the first meal of the day, otherwise known as breakfast, is the most important meal of the day. The proponent of this theory often argues that breakfast often helps sets the body well on its way to a fulfilling day as it provides the body with its nutritional needs.
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Moreover, it is also believed by the proponents of the theory, that many people do enjoy a tasty, filling, and nutritious meal for breakfast, which, in turn, helps keep the body fueled for the morning ahead. However, the proponents of the theory often forget one fact; which is that eating breakfast is not as important as ensuring that what is consumed is healthy.
According to SaVanna Shoemaker of Healthline, the healthiest breakfast options are those that incorporate protein, fibre, and healthy fats to keep the body full until lunchtime, with a moderate level of unrefined carbs also recommended for the quick burst of energy they are known to provide. Unfortunately, most people’s breakfast options don’t meet these criteria, making them unhealthy.
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So, what are some of the unhealthy breakfast options to avoid? A few of such unhealthy breakfast foods, as well as healthier alternatives, are examined below:
1. Sugary or highly refined cereals
Cereals are almost always available in every home but despite their alluring taste, many sugary cereals are unhealthy for you. This is because they often have high sugar and low protein content, meaning they are capable of rapidly increasing your blood sugar levels. Therefore, they can cause irritability and hunger once insulin kicks in.
2. Pancakes or waffles
Depending on how you prepare your pancakes and waffles, they may seem like one of the best breakfast options for you. However, this doesn’t mean that their tastiness is equivalent to healthiness as their white flour content and toppings such as butter and syrup, make them quite unhealthy. They are high in calories, fat, and sugar, while very low in protein and fibre.
3. Buttered toast
Buttered toast is considered one of the most simple and easy-to-make breakfast foods, as all that is needed to make them is slices of bread and some butter. However, nutritionists don’t consider them healthy enough as they are incredibly low on protein content. However, you can add sliced vegetables like tomatoes, cucumbers, or leafy greens to boost the nutrient profile.
4. Muffins
There is a popular misconception that muffins are a healthy breakfast option, especially those that contain ingredients generally considered healthy such as bran, oats, apples, or blueberries. However, it is indeed a misconception as most muffins are made with refined white flour, oil, and loads of sugar. This means they have low protein and fibre content while boasting a high-calorie content.
5. Fruit juice
Fruit juice is often consumed for its ability to help quench thirst and is generally considered to be a healthier alternative to sugary sodas and sweetened teas. However, despite its somewhat impressive nutrient profile and antioxidant properties, it is often high in sugar and low in the fibre found in whole fruits, meaning it is not particularly filling, and therefore not the best drink choice.
Having considered some of the unhealthy breakfast options you should avoid, what are the healthier alternatives you can try instead? A few of such healthier alternatives, as provided by SaVanna Shoemaker of Healthline, are provided below:
1. A combination of omelettes with spinach, potatoes, and tomatoes.
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2. Whole grain toast made with a combination of avocado and an egg.
3. Full-fat plain Greek yoghurt garnished with fresh fruit, nuts, and a drizzle of honey.
4. Banana pancakes, which can be prepared by combining one mashed banana with two beaten eggs.
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5. Overnight oats, made with oats, which is then combined with full-fat Greek yoghurt, and fresh or frozen berries.
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