Breakfast is the most important meal of the day, and having it wrong can set the tone for everything that follows. Skipping it, overeating it, or even making the wrong breakfast choices can lead to energy crashes, poor concentration, and mood swings. Opting for a balanced breakfast rich in protein, fiber, and healthy fats fuels your metabolism, stabilizes blood sugar, and boosts cognitive function, sets you up for a productive and energized day ahead. Choose wisely; your day depends on it. To make it easy for us, Dr. Het Patel on Instagram helps us in decoding what the worst breakfast item is that is secretly ruining our day and what its alternatives are.
“Your breakfast might feel light and healthy, but it’s messing with your hormones,” says Dr. Het Patel. Let’s look at five healthy food items to consume in the morning.
Cereals with milk
This is one of the simplest and easiest go-to breakfasts for many. But little did we know, this “healthy” breakfast is not so healthy. It’s packed with sugar, low on protein, and leads to insulin spikes and energy crashes. Instead of consuming cereals in the morning, try and opt for homemade granola with nuts and seeds of your choice. To make it healthier, add Greek yogurt for better blood sugar control.
Fruit juice and toast
Sounds very light, right? But it’s a sugar powerhouse. Zero protein, absolutely no fiber, and it leads to an insulin spike in the body. Instead, you can go for a whole fruit that gives you more fiber and pair it with nut butter toast and/or eggs for protein. This breakfast will keep you energized for the whole day and make you feel lighter.
Sandwich
Most people consume bread made of refined wheat flour, which is the worst for their health. Refined bread mixed with processed fillings is a big NO. For some, it could even lead to body inflammation and blood sugar spikes. Instead of going for white bread, opt for multigrain bread or millet bread that are available in stores nowadays. It has more fiber. If you want to add protein like eggs and paneer, it’s a plus. Load up your sandwich with lots of colorful veggies and enjoy it guilt-free. Coffee or tea with biscuits
One of the worst combinations to start your day with. No real nutrition, just empty carbs that will leave you hungry and craving more sugar. Have coffee/tea after a balanced meal and replace your sugary biscuits with a handful of nuts or eggs, which will give you more nutrition than those sugary treats.
Instant oats
One might think it’s loaded with rich vitamins and nutrients and is healthy. But the case is opposite. These instant oats are very low in fiber and protein.
Coffee or tea with biscuits
One of the most harmful combinations to start your mornings with. No real nutrition, just empty carbs that leave you hungry and craving more sugar. Have coffee/tea after a balanced meal, and replace your sugary biscuits with a handful of nuts or eggs, which will provide more nutrition than those sugary treats.