Science and breakfast are contradictory concepts. On the one hand, the food industry insists that breakfast is the most important daily meal, although skipping breakfast does not entail significant harm to the body. On the other hand, a hearty, tasty breakfast improves mood and prevents depression.
It seems the trick is to eat foods for breakfast that don't make you fat, and everything will be fine.
Here are the foods that are best not to eat before 10 a.m. to maintain your waistline, good mood, and health.
1. Bread and butter
Most of us think breakfast should be light, but that's not always true. Choose the right types of fats and you'll get more benefits.
Butter does contain fats that help absorb vitamins, but it also contains large amounts of processed fats that lead to both obesity and heart problems.
Spread peanut butter on your bread. One study found that peanuts and natural peanut butter can help curb hunger by increasing the production of peptide YY, a hormone that regulates hunger. So peanut butter is a great snack.
2. Cereals and muesli for breakfast
Muesli for breakfast is a familiar thing for everyone. Despite its popularity, it contains a significant amount of sugar, which later turns into abdominal fat. And the smaller the flakes, the more calories they have.
Have homemade whole grain oatmeal for breakfast. It has a lot of fiber and almost no sugar. Less sweets in the morning means more energy at lunch. If you like sweet cereal, choose a larger size.
3. Pancakes and waffles to take with you
They are very convenient to take with you to work or when you are in a hurry. Frozen waffles, pancakes and crepes are full of carbohydrates. The latter are seemingly bad, it all depends on your diet, but processed carbohydrates only increase the feeling of hunger. They have little fiber and trans fats, which are harmful to health.
Bake homemade waffles with whole grain flour or choose ready-made waffles or pancakes that are high in fiber. Or better yet, buy whole grain bread.
4. Low-fat yogurt
Low-fat yogurt has become a great option for every breakfast. Unfortunately, sugar is often added to enhance the taste, and it also has little protein. And recent research by scientists claims that fat is burned precisely from full-fat yogurt.
Eating protein in the morning will help you fill up on protein throughout the day, and you'll feel less hungry. Choose low-fat, full-fat yogurt.
5. Packaged fruit juice
The study says that most juices from packages contain so much sugar and preservatives that they are not advisable to drink not only for breakfast, but at all. They also have no fiber at all. So it is better to start the day with vegetables or fruits.
But eat regular fruits. This will start your morning metabolism and prepare your body for further digestion of various foods.
6. Short-chain carbohydrates
Apples, pears, garlic, beans and peaches – all of these foods contain oligosaccharides, disaccharides, monosaccharides and polyols – sugar alcohols that are similar in structure.
All of the above compounds are so-called short-chain carbohydrates. We are especially sensitive to them because they are harder to digest in the stomach and intestines. Of course, they cannot be avoided, but you should not overeat them in the morning or later in the day, when the digestive system is more active.
At the same time, consume these foods in small quantities along with fats and proteins for good digestion.
