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In a video posted on Instagram earlier this month, nutritionist Deepsikha Jain revealed some of the worst breakfast choices she vowed to never make as a nutritionist. This includes Willie Crozarts or bagels “because they are just refined products that lack fiber, protein and even good fats, which will spike your blood sugar and make you feel more hungry throughout the day”.
The second was “coffee or sugary coffee drinks because it will mess with your cortisol and stress hormones, which will also kill your appetite”. She also called out acai bowls or smoothie bowls “because they’re packed with too many calories without giving you the right kind of nutrition” while sugary cereals are “the worst thing you can start your day with.” Although it may give you a boost of energy in the beginning, it will also cause a very quick and rapid decline in your energy. According to Deepshikha Jain, one should avoid consuming these worst food items in breakfast.
Mistakes made in breakfast:
In an interview with HT Lifestyle, Prachi Chandra, Lead Clinical Nutritionist at Sakra World Hospital, Bengaluru, shared, “From a physiological point of view, breakfast is unique among our meals as it is eaten after our longest post-meal fasts , in this example an overnight fast (break + fast). Studies show that regularly eating breakfast is linked to good health – and the timing of the meal, as well as what’s in it, matters too. The blood sugar (glucose) we need to power our muscles and brain is usually low when we wake up and breakfast helps compensate for this.”
They cautioned, “Skipping breakfast disrupts the normal circadian rhythm of fasting and eating. Breakfast is the worst time to skip meals. For this reason, it’s also a good idea to eat small amounts of food within an hour or two of waking up. Fueling in the morning may be especially important for everyone from children to the elderly, especially those with medical conditions as metabolic requirements are relatively higher than those of normal individuals.
Change your morning:
Saying that what you eat at breakfast matters the most, Prachi Chandra revealed, “Energizing yourself with instant or ready-to-eat cereals is a bad idea. Eating foods like donuts, waffles, pancakes, muffins, breads, croissants casseroles bagels, cornflakes or muesli, puri etc. is a very poor choice as these foods fall into the category of ultra-processed, HFSS foods. HFSS means that these are high in fat, salt and sugar content. They contain (more than 15%) saturated fat, high fructose corn syrup, high salt content.
He further added, “Consuming cheese, full cream-based coffee, juices, granola, milkshakes, diet sodas, etc. with breakfast will contribute to excess sugar intake. Consumption of these foods leads to obesity, diabetes, hypertension, heart disease and other non-communicable diseases (NCDs), dyslipidemia, insulin resistance, fatty liver, fatigue, kidney stones and dental caries. These foods provide empty calories and lack protein, fiber, essential vitamins and minerals. Eating these foods regularly can also lead to stomach dysbiosis, leading to acidity, bloating, constipation, upset stomach, bloating and weak immunity. Therefore, it is extremely important to reduce the consumption of HFSS foods in our daily diet.
“Include healthy home-made Indian breakfast options, including complex carbohydrates, eggs, low-fat milk and milk products, sprouts, nuts and seeds, protein-providing whole grains and fresh seasonal fruits,” the nutritionist advised. Or include vegetables. This is the best option to keep you energetic throughout the day and protect you from the risk of diet-related non-communicable diseases.”
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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