Many people believe that breakfast is the most important meal of the day, so you might be wondering if all breakfast alternatives are made equal.
After all, who wouldn’t want a delicious, substantial, and nutritious breakfast to get them through the morning?
Unfortunately, many traditional breakfast meals do not match these requirements, leaving you either hungry or uncomfortably full quickly after eating.
Here are 8-morning items to avoid, as well as 10 healthier alternatives, as well as some advice and ideas for making nutritious breakfasts that will make you want to get out of bed and start your day.
1. Sugary or highly refined cereals
Despite their sweet, crunchy flavour and regular appearance on the morning table, most sugary cereals won’t keep you full for long.
They’re usually high in sugar and low in protein, which means they’ll spike your blood sugar quickly.
Even seemingly natural options like granola are frequently high in added sugars, linked to obesity, type 2 diabetes, and heart disease.
As a result, while sugary or other highly refined cereals are suitable as a treat now and then, they’re not the best daily breakfast option.
2. Buttered toast
A simple and easy breakfast is buttered toast. With just a slice of bread and some butter, you can have a crispy, salty breakfast.
However, this alternative will not sustain you for an extended period due to its lack of protein. The carbs in the bread and the fat in the butter make up most of the calories in a buttered toast.
3. Fruit juice
While you may believe that drinking fruit juice is healthier than sugary sodas or sweetened teas, it is not the ideal beverage choice.
While fruit juice contains minerals and antioxidants, it is heavy in sugar and low in fibre, making it less satisfying than whole fruits.
As a result, it’s advisable to save this vibrant beverage for special occasions and stick to whole fruit most mornings.
4. Processed meats
Almost all breakfast meats, including bacon, sausage, and ham, are heavily processed. These are high in sodium, which can raise blood pressure in salt-sensitive people.
Other chemicals, such as nitrates, may increase the risk of certain cancers, such as stomach cancer. More research is needed, however, to understand how processed meat consumption influences cancer risk ultimately.
In any case, lowering your intake may help reduce your risk. Instead, use seasoned ground pork to make a simple, healthier sausage substitute.
5. Biscuits and gravy
In the United States, biscuits and gravy are a typical Southern breakfast, although they’re best saved for special occasions.
Biscuits, a form of morning quick bread, are often made with refined white flour and are heavy in fat.
So, while this meal may keep you satisfied for a while, it isn’t the healthiest option.
The meal’s high-fat content can cause stomach distress and leave you feeling uncomfortably full.
6. Fast-food breakfast items
Getting an on-the-go breakfast from the drive-thru can be difficult to avoid at times — or perhaps you feel like it.
However, most fast-food breakfast items, such as breakfast sandwiches or burritos with eggs, bacon, sausage, cheese, or a hash brown patty, are high in calories, fat, and refined carbohydrates.
Skip the hash browns and opt for a non-sweetened beverage like water, unsweetened tea, or black coffee to stay on the healthier side.
7. Sugary coffee drinks
Mochas, frappes, and caramel macchiatos are examples of sugar-laden speciality coffee drinks. Some drinks have as much as 70 grams of sugar per serving, which equals 280 calories or more.
If you have one of these drinks for breakfast, your blood sugar levels may swiftly rise. This will trigger your body to secrete insulin to lower those levels, leaving you hungry and angry.
Furthermore, if you have one of these beverages with breakfast dishes, your meal is likely to be high in calories and sugar, leading to weight gain.
8. Hash brown patties
Hash brown patties are a popular breakfast side at fast-food restaurants, but you can also buy them frozen at the grocery store. While fixed versions appear to be a healthier alternative to their fast-food cousins, they are not.
Homemade hash browns are a far better option. Other frozen hash brown variations that are precooked but not fried in oil are also available.
Healthier breakfast options to try
The most excellent breakfast foods provide you immediate energy while also keeping you full until lunchtime. Put another way; they should have a good balance of protein, fat, and complex, unprocessed carbohydrates, preferably from whole foods rather than overly processed foods.
Here are some healthier breakfast options to try:
spinach, potato, tomato, and mozzarella cheese omelette
- avocado and egg on whole-grain bread
- simple full-fat Greek yoghurt with fresh fruit, nuts, and honey drizzle
- ground pork, kale, and sage in a sweet potato hash
- One mashed banana is combined with two beaten eggs to make banana pancakes.
- a fruit and vegetable smoothie with a scoop of protein powder (fresh or frozen)
- Oats, full-fat Greek yoghurt, and fresh or frozen berries make overnight oats.
- apple slices dipped in peanut butter
Any combo of foods that provides protein, healthy fats, and energy-providing carbs can be an excellent breakfast meal — even if it’s leftovers from a previous night’s dinner.
The bottom line
To promote fullness, make sure your first meal of the day has protein, fibre, and healthy fats, as well as some carbs for energy. Additionally, sugary drinks, such as fruit juice or sweetened coffee drinks, should be avoided.
Finally, opting for a breakfast made from whole foods rather than processed meals or refined carbs is a healthier option that can help you start your day off well.