Science and breakfast are often contradictory. On the one hand, the food industry insists that breakfast is the most important meal of the day, although skipping it has no negative consequences.
On the other hand, a rich and quality breakfast can improve your mood and prevent depression. It seems that the trick is knowing what to eat and what not to eat for breakfast.
With that in mind, today we take a look at which foods are best to avoid eating before 10am to stay healthy and fit, and the reasons behind it.
5. Buttered toast
Contrary to what most people think, breakfastsshould not necessarily be a fat-free product meal. The trick is to find the right type of fat to eat in the morning.
Butter contains fat that helps process vitamins, but it also contains a lot of saturated fat that may cause heart damage and weight gain.
Instead: spread peanut butter on toast. This study found that peanuts and peanut butter can help you feel less hungry throughout the day because they increase the production of peptide YY, a hormone that regulates hunger, making it a great breakfast.
4. Small flakes and breakfast cereals
Breakfast cereals are a complicated classic. Although they are very practical, the most popular breakfast cereals contain a lot of sugar that can later turn into belly fat.
This study also shows that small flakes are associated with higher calorie intake because people tend to serve less cereal when the flakes are larger.
Instead: Eat unsweetened homemade oatmeal that contains a healthy amount of fiber and almost no sugar.
Cutting back on sugar in the morning can help you avoid that tired, mid-morning feeling. If you are eating sugar coated flakes, try buying larger flakes.
3. Pancakes and waffles to go
While it’s easy to take with you when you’re in a hurry, most frozen pancakes, waffles, and cookies contain refined carbohydrates.
This isn’t necessarily a bad thing, depending on your diet, but refined carbohydrates can make you hungrier for the whole day.
They also contain little to no fiber and lots of unhealthy trans fats.
Instead: make it at home and choose whole wheat flour or consult the nutritional values of the high-fiber pancakes. You can also replace them with whole wheat toast.
2. Low-fat yogurt
Fat-free yogurt has become a widely available alternative for breakfast. Unfortunately, it usually contains too much sugar to add flavor and too little protein.
Studies have also shown that full-fat yogurt actually helps with weight loss. Eat protein in the morning. can help you feel less hungry throughout the day, which contains full-fat yogurt.
Instead: Choose a full fat unsweetened yogurt.
1. Fruit juice to go
Most fruit juices contain sugar and soft drinks, according to This studiomaking them one of the worst options for breakfast or general consumption.
They also contain almost no fiber. Interestingly, that’s not why they’re a bad substitute for breakfast.
Not having to chew can make you feel less satiated, so it is important to start the day chewing preferably fruit.
Instead: eat normal fruits. It’s a great way to jump-start your digestive system in the morning and prepare it for a higher calorie intake for subsequent meals.
What do you usually eat for breakfast? Do you think it helps you stay in shape or do you want to change your habits? Let us know in the comments or share your tips below!