2023-09-26 04:14:23
How important is it to select foods that really help our body at this time of day?
“When we eat foods rich in simple and refined sugars for breakfast, blood sugar rises very quickly and is also consumed. Therefore, you go from having a sugar spike to having nothing; All that energy that the person had at first, following a while, is no longer there. She feels tired and is hungry once more,” explains Estela Mazzei, nutritionist, in a conversation with LA NACIÓN, from Argentina, from the Grupo de Diarios de América (GDA).
What happens when you eat foods with excess sugar for breakfast?
The Colombian roscón has one of two fillings: guava sandwich or arequipe
Photo:
Liliana Martínez Polo. TIME
The overload of activity that the pancreas has when we consume that “practical” and excessive sugar breakfast on the go is shocking. And especially in the long term.
“The pancreas reacts with hyperinsulinemia – a hormone that the pancreas produces to remove sugar from the blood. But there comes a time when, if the person does not stop or modify this habit, the pancreas becomes exhausted and insulin resistance is generated and following years type 2 diabetes appears, as well as other chronic diseases. That is why nutritionists focus so much on not eating that type of diet,” emphasizes Mazzei.
In fact, as he explains, there are a series of foods that must be avoided at all costs.
“What we always try to avoid at breakfast is excess simple sugars, such as table sugar or sugars that come from refined starches or white bread products,” he points out.
(Recipes and tips to prepare better breakfasts with oatmeal).
The ‘forbidden’ foods at breakfast, according to nutritionists
Among the foods that contain sugars are industrial bakery products, breakfast cereals and soft drinks.
According to experts, these are the foods that should not be consumed for breakfast to have a healthy diet:
– Packaged sweet or savory cookies
– Sugary cereals with additives and colorings
– White bread
– Cereal bars
– Sweet puddings
– Boxed juices
– Gives
– Puff pastries
(What foods should you not eat without having breakfast?).
The key question is: how are these types of foods replaced? Choosing options rich in protein and fiber that will give you more satiety,” explains Mazzei.
Proteins
Of animal origin: Eggs, skim dairy products (cheese, yogurt, milk)
Of plant origin: Whole grains such as quinoa, oats, buckwheat, nuts
Fiber: Comes from fresh fruit. Do you have diabetes or hypertension? Three ideal breakfasts for you
Ideas to get the most out of breakfast
Changing a habit is not easy, but it is possible. You can start by modifying certain foods until you achieve a truly beneficial breakfast. The specialist advises:
Replace white bread with jam with whole wheat bread with egg or lean ricotta or low-fat cheese, and a portion of fruit.
Replace yogurt with cereal with yogurt with quinoa pop, amaranth pop or granola, and a serving of fruit.
According to personal taste, you can also add healthy fats to breakfast such as nuts, avocado, peanut or almond butter, and olive oil.
“Breakfast allows us to wake up, be alert and respond more intelligently to stimuli,” says Yael Hasbani, Health Coach, Culinary Coach and Natural Cooking Teacher.
Some foods to avoid at night, according to experts
Cheese: contains a lot of fat, which makes digestion difficult and causes stomach heaviness.
Cauliflower: it is very nutritious, but at night it is heavy because it produces gas.
Pasta: it is slow to digest and if you add sauces and cheeses it is even heavier.
Ice cream: its sugar content, saturated fats and other added substances make it harmful to consume before bed.
Chocolate: contains caffeine and theobromine, two powerful compounds that activate the nervous system.
Spicy foods: irritate the stomach mucosa, cause heartburn and make digestion difficult.
Lettuce: generates gas and is a diuretic, which makes you go to the bathroom more during the night, affecting the quality of sleep.
Mushrooms: have a high amount of fiber and can cause inflammation and gas
In Cartagena: one of the best hotel breakfasts
ANGELA MARQUEZ
THE NATION, OF ARGENTINA.
FROM THE AMERICAN DAILY GROUP
(GDA)
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