Toast with jam, coffee with milk and orange juice. For many, this “classic” is usually the perfect breakfast every morning, but it’s not as healthy as you think. According to experts who are dedicated to nutrition and healthy eating. This combination as a daily breakfast can cause health problems.
“Breakfast accounts for approximately 20-25% of daily nutritional requirements, which improves cognitive performance, physical fitness, satiety and subsequent mood. This usually consists mainly of tea (coffee, tea or maté), bread and biscuits and sweets, which are of low nutritional quality. These are foods high in sugars and saturated fats, which are far from the general recommendations because they are prone to weight gain and cardiometabolic risk factors.“, highlights Annabella Famiglietti (MN9436), Bachelor of Nutrition.
Preparing the perfect breakfast is an ideal that is difficult to achieve, either due to the lack of time in the morning, the lack of natural and non-industrial foods in the pantry, or the lack of knowledge that these foods do not provide the nutrients or daily energy that is needed to talk about a full and healthy breakfast.
According to the Spanish Nutrition Foundation (FEN), for this it should provide 20-25% of daily energy needs and include at least three food groups.
According to Lic. in Nutrition by Laura Volpone (MN 9164) To find out if what you eat for breakfast is good for your health, consider the following: to satisfy, to enjoy, to be sufficient and complete. And it is an extension that to ensure satiety is important that this first meal provide some protein, fruits/vegetables, some healthy fats and some complex carbohydrates with fiber.
White bread is one of the carbs they recommend you avoid. An investigation by the Department of Preventive Medicine and Public Health at the University of Navarra has shown that Consuming two or more servings per day is directly linked to the risk of being overweight or obese. Similarly, another study conducted by La Paz Hospital in Madrid concluded that foods made with refined flour or sugar; they are among those responsible for weight gain and metabolic difficulties.
On the other hand, fried bread also contains certain health risks. when you put this food in the oven, the high temperature promotes the appearance of a toxic substance called acrylamide and destroys nutrients and bioactive compounds. Additionally, acrylamide is considered a probable human carcinogen, according to the International Agency for Research on Cancer.
It is one of the best solutions to the problem of white bread replace it with whole wheat bread, which has a lower glycemic index, more vitamins and nutrients, and keep it to a minimum.
There is a false myth that taking this citrus fruit in the morning is very healthy, but the truth is It should not be drunk in juice or packaged. It’s best to get your vitamins from whole fruits and take advantage of all the fiber they contain and avoid those high in sugar. Not even a study that was published American Journal of Clinical Nutrition notes that These drinks can increase excess calorie consumption, so their consumption can be directly linked to obesity.
Although it is usually recommended because it includes fruit, depending on whether it is homemade or industrial, and whether it is high or low in sugar, using jam can be counterproductive. A study published in the National Library of Medicine noted that Homemade jams had advantages over industrial ones because they did not lose much of the antioxidant and antitumor compounds. Second, most commercial jams replace the fruit’s natural compounds with Maillard reaction products, most of which have carcinogenic properties.
La Lic. For Famiglietti, a complete and healthy breakfast should contain three great nutrients: protein, complex carbohydrates and fiber.
It proteins, the specialist explains: they are a a very important nutrient for cell structure and satiety; They are found in dairy products (preferably skim to reduce saturated fat intake), eggs (avoid fried ones), legumes (in the form of flour or spreads), and nuts.
in the case of complex carbohydrates they are responsible for providing the necessary energy for the whole day and are found in natural cereals such as whole wheat, barley, rye, corn, oats, quinoa, etc., which can be used as flour in bread, pancakes or granola.
“Whole grains, whole fruits (and not their juice) or dehydrated fruits and seeds (chia and flax) are recommended as they provide more nutrients and fiber and it helps lower cholesterol levels, control blood sugar levels, and maintain gut health by normalizing transit and feeding gut microbiota,” says Famiglietti.
He also adds that fiber can be incorporated into breakfast through vegetables such as tomatoes in all their forms, and a carrot, beet or eggplant spread, for example, to add variety and further improve the fiber and nutrient content.
“Today there are many fears and myths surrounding food and health, the hegemonic model and marketing of eternal health means that it is only for aesthetic purposes. I believe in it we need to rethink nutrition and instead of thinking about what to take, we need to prioritize the inclusion of foods such as fruits, vegetables, legumes, whole grains, seeds, nuts.which is something we haven’t incorporated as a culture,” concludes nutritionist Volpone.
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