Breakfast is sacred. It allows you to refuel after several hours of fasting, stimulates the metabolism, and allows you to hold on until the lunch break. Provided however that it is balanced. Here are the 7 foods you should avoid eating in the morning.
Made with refined white flour, sandwich bread often contains a lot of industrial additives and has a high glycemic index. As a result, it quickly increases the blood sugar level, which will go down just as quickly. In other words, you will be hungry barely an hour later and therefore snack before the lunch break.
Not to mention that it is quickly absorbed by the body, and that it does not provide nutrients or vitamins. In the morning, bet instead on wholemeal bread, or cereals, which are a source of fiber and more satiating, or on foods containing a good amount of protein, such as eggs.
When you are on your way to work and you pass a bakery, it is often difficult not to be tempted to enter it, attracted by the smell of pains au chocolat, warm croissants and pains aux raisins. . However, it is better not to give in, unless it is in an exceptional way.
And for good reason, prepared from puff pastry, butter, milk, cream, eggs and sugar, pastries are particularly high in calories (count around 300 calories for a pastry), low in fiber and not nutritious.
Industrial fruit juice
For many French people, orange and banana nectars and other concentrate-based juices are a must in the morning. However, these industrial beverages contain a lot of sugars, preservatives, and are quickly absorbed by the body. This is why they are not recommended.
To get a dose of vitamins, take the time to squeeze fruit to make homemade juice (orange, grapefruit, lemon, etc.). However, nothing beats eating a whole fruit, the skin and/or flesh being particularly rich in vitamins.
Cookies and cereals
For lack of time, we sometimes tend to turn to cookies or cereal bars. But then again, that’s a bad idea. These cupcakes are full of fast sugars, fats and carbohydrates, which our body does not need, and in any case in such quantities. Carbohydrates in particular provide the energy necessary for the functioning of the brain.
But if the breakfast is too carbohydrate, it causes drowsiness in the morning. The same goes for industrial cereals, which are often too rich in sugar. At breakfast, it is best to opt for a bowl of oatmeal, which provides a good source of energy throughout the morning, without significantly increasing or decreasing blood sugar.
It is also recommended to ban the spread. Rich in palm oil and saturated fat, the latter is far too caloric (539 calories per 100 grams). Whether at snack time or at breakfast, it is better that it remains occasional, especially since one is rarely satisfied with a single spoon.
Two sandwiches each covered with about 30g of spread represent an average of 34g of sugar, well beyond the recommended daily dose (about 25g per day according to the WHO). Note that the magazine 60 million consumers recently tested 14 hazelnut and chocolate spreads. And the one that won the favors of the jury is the Poulain.
In addition to chocolate pastes, it is preferable to limit your consumption of industrial jams. On toast, they are good for the taste buds, but much less so for health. And for good reason, to enhance the taste, they are often enriched with refined sugars.
If you can’t do without your slice of bread spread with jam, try making it at home. This will allow you to adjust the sugar content. You can also replace it by putting a knob of good butter or a little honey.
Consuming a dairy product in the morning is essential to have a calcium and protein intake. But not just any. It is recommended to opt for a glass of cow’s milk, or plant milk enriched with calcium, a cottage cheese, or a yogurt.
Provided that it is not flavored, and therefore too sweet and caloric. We also avoid dessert creams, which will lower your blood sugar levels within two hours of having breakfast. In the yogurt department, bet more precisely on Greek yogurts. This creamy dairy product is low in fat and very nutritious.