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The beginning of your day with a nutritious breakfast can set tone for your energy level and overall welfare. However, not all breakfast foods are made the same. While some convenient or healthy options may look like, they can do more harm than well.
Nutritionist Hate Patel often share insights related to health and welfare with his Insta family. In his 19 April post, he reveals the worst breakfast for your hormones. (Also read: Fitness Coach Share If 5K steps a day can help you lose weight: ‘It is like running a marathon with work shoes’ ,
“Your breakfast can feel light and healthy, but it can play with your hormones. What is not working and how to fix it,” Hate has written in the caption. Let’s take a look at their advice.
1. cereal with milk
Packed with sugar and low in protein, this combo leads to insulin spikes and energy accidents.
Better option: For better blood sugar control, swap it for homemade granola with nuts/seeds and Greek yogurt.
2. Coffee/Tea with Biscuits
No real nutrition, just empty carbs that leave you hungry and crave more sugar.
Better option: Take your coffee or tea after a balanced diet, and replace the biscuits with a handful of nuts or boiled eggs.
3. Sandwich
Refined bread and processed filling = blood sugar spikes and inflammation.
Better option: Use whole grains or millet bread, add a protein like eggs or cheese, and load on fiber-rich vegi.
4. Upma/Poha
Although they look healthy, they are mostly carbs, causing quick appetite pain.
Better option: Ensure that at least 50% of the dish contains vegies. Keep upma/poha in 60% part and pair it with protein such as cheese, sprouts or yogurt for better satisfaction.
5. Fruit juice + toast
Sounds light, isn’t it? But it is basically a sugar bomb – no protein, no fiber, zero satisfaction.
Better option: Eat whole fruits for fiber and pair with walnut butter toast or eggs for added protein.
6. Urgent oat (taste)
Loaded with hidden sugars and very little in fiber or protein. Mid-wine causes sugar accidents and crawings.
Better option: Go for plain rolled oats and add chia seeds, walnut butter and fresh fruits for more balanced diet.
7. Only fruit for breakfast
Just carbs = quick hunger, mood, and no real fuel for your body.
Better option: Pair your fruit with protein such as Greek yogurt, boiled eggs, or cottage cheese for continuous energy.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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