We all know that breakfast is the most important meal of the day. Starting your morning with a hearty meal can help improve your metabolism and energy levels for the rest of your day and curb midday snacking. But there are certain breakfast foods that do more harm than good.
“The one type of ingredient you should absolutely avoid at breakfast if you’re looking to lose weight, is any form of refined carbohydrate, particularly the kind found in most ultra-processed cereals and breads,” Sonal Ambasna, founder of Nourish – Food For Life, told SheFinds.
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Refined carbs, also referred to as simple carbs, are processed to a point where the grain holds little nutritious value. This type of carb is often found in white flour, white bread, white pasta and many types of snacks - but they are also in a lot of common breakfast foods like cereal and pastries.
“Though enticing, these carbohydrates have been stripped of fiber and nutrients making them a less healthful breakfast option but they’re also digested very quickly,” Ambasna told us. “Eating them anytime, but especially at breakfast after fasting overnight, will cause blood sugar levels to rise and then fall sharply.”
As surprising as it may sound, eating more refined carbs can actually cause you to feel hungrier and even snack more frequently throughout the day.
Ambasna explained, “You won’t be satiated till lunch and may even be seeking a snack come 11am. In short, indulging in refined (or too many) carbohydrates for breakfast, is a sure fire way to set yourself up for a day of overeating.”
To avoid eating refined carbs during breakfast, it is best to avoid cereals, pancakes and even granola bars. Many pre-made granola products include added sugars that increase your carb intake.
Fruit juices, though commonly a breakfast item, are also loaded with added sugars and refined carbs, so it is best to either avoid them or invest in a kitchen juicer to squeeze your own juice each morning.
According to Ambasna, the best way to make sure your breakfast is healthy is to load up on the protein. This can help improve your energy and metabolism throughout the day.
“A protein rich breakfast paired with nourishing carbs such as vegetables, on the other hand, will be digested much slower, keeping you fuller till lunch or beyond,” she said.
