We are often being advised by many nutritionists that breakfast is the most important meal of the day and we should never skip it. However, science and breakfast are often contradictory. On one hand, the food industry heavily promotes breakfast meals,  despite the fact that skipping it doesn’t really have bad consequences. On the other hand, a quality, hearty breakfast can improve your mood, keep your sugar levels balanced and prevent depression. It looks like the trick is to know what to eat and what not to eat for breakfast.

So here are a few examples of some common breakfast meals to avoid if you’d like to stay fit and healthy.

Buttered toast

Unlike what most people think, breakfast should not necessarily be a non-fat meal. The trick is finding the right kind of fat to eat in the morning. Butter does contain fat that helps you process vitamins but it contains a lot of saturated fat, which can cause damage to your heart as well as weight gain.

Instead: Spread peanut butter over your toast. This study found that peanuts and pure peanut butter can help you feel less hungry during the day because it increases the production of peptide YY, a hormone that regulates hunger, making it a great breakfast, especially if you spread it on a gluten free or whole grain bread.

Small flakes and breakfast cereals

Breakfast cereal is a tricky classic that came to us from US. Although very practical, the most popular breakfast cereals do contain a huge amount of sugar that can later become abdominal fat. This study also shows that small flakes are linked to higher calorie consumption because people tend to serve less cereal when flakes are bigger.

Instead: Eat sugar-free, homemade oatmeal that contains a healthy amount of fiber and almost no sugar. Reducing your sugar intake in the morning can help you avoid that midmorning tired feeling, mood swings as well as afternoon snack cravings.

Low-fat yogurt

Non-fat yogurt has become a widely available alternative for breakfast. Unfortunately, it often contains many sugars to add flavor and little protein. Studies have also shown that full-fat yogurt actually helps to lose weight. Protein consumption in the morning can help you feel less hungry during the day, which full-fat yogurt is packed with.

Instead: If you like yogurt, choose a full-fat option with no sugar. Alternatively, use plant based dairy, rice, almond or oat milk.

Grab-and-go fruit juice

Most fruit juices contain just as much sugar as soda, according to this study, making them one of the worst choices for breakfast or consumption in general. It also contains almost no fiber. Interestingly enough, this is not why they’re a bad breakfast replacement. Not having to chew can make you feel less satiated, which is why it’s important to start the day off chewing, preferably on fruit.

Instead: Try smoothies that contain hight amounts of fiber. Eat regular fruit. It’s a great way to activate your digestive system in the morning and prepare it for higher calorie intake in later meals.

What do you normally have for breakfast? :)

Source: brightside.me