Breakfast can be a divisive topic, with some people loving it and others hating it. For those who need a hearty meal to start the day, to those who can’t even think about eating until lunchtime, the debate rages on.
Despite these differences, the lingering question remains – what should we really be eating for breakfast? Admittedly, many of us end up picking up a pastry and a cup of coffee on our way to work, but it’s becoming increasingly clear that this might not be the best idea.
According to Jenna Hope, a registered nutritionist and author of How To Stay Healthy, breakfast foods high in sugar, such as pastries, cereals, and sweetened yoghurts, can lead to quick spikes in blood glucose levels, leaving you feeling hungry sooner.
So what should you be eating? Hope recommends high protein, high fibre foods along with fruit and vegetables. Not sure where to start? Read on for more information.
Why Breakfast is Crucial
Breakfast is often called the most important meal of the day for a good reason. It can improve brain function, increase energy levels, stabilize blood sugar, and enhance digestive health.
“It’s important to listen to your body and eat when you feel hungry or low on energy, especially in the mornings. Breakfast should be rich in protein and fibre to keep you full and control blood sugar levels,” says Hope.
The Worst Breakfast Foods
The worst breakfast choices are high in sugar, low in protein and fibre. Lara Buckle of The Wellness Detective shares a few examples:
- Sugary cereals: High in added sugars and can cause weight gain and energy crashes.
- Pastries: Refined carbs and added sugars result in short-lived energy boosts.
- Processed meats: High in saturated fats and additives, leading to health issues.
- Coffee or tea with sugar: Contribute to calorie intake and sugar spikes.
- Fruit juices: High in sugars and lack the fiber of whole fruits.
- Low fibre breakfast bars: Often high in added sugars and low in fiber.
- Flavoured yoghurts: Contain added sugars and artificial flavors.
The Best Breakfast Choices
A balanced breakfast includes a mix of carbs, protein, healthy fats, vitamins, and minerals. Some examples are:
