Breakfast is considered by many experts as the most important meal of the daythe foundation on which we build our energy and well-being to face the day ahead. Therefore, choose foods that promote our well-being In this first moment of the day it is key to enjoy a optimal healthboth physically and mentally. However, some of the products that have been the protagonists of these meals for decades could not be so beneficial as they seem.
In an article published on CNBC, Dr. Uma Naidoo, director of nutritional, lifestyle and metabolic psychiatry at Harvard, shared her concern about one of the most consumed breakfast products, commercial cereals. According to the expert, these foods, although they present an attractive and familiar image, hide a high content of sugars and simple carbohydrates that can negatively affect our intestinal health and increase inflammation levels in the body.
“In most supermarkets we can find an entire aisle of cereals with happy mascots and clever slogans that capture the attention of consumers, especially children,” says the nutritionist, referring to the advertising that usually accompanies these products. But, although cereals come in colorful boxes and promise to be nutritious, the reality is very different. According to the expert, in many cases, these cereals contain both added sugar that this amount can equal to the recommended sugar consumption for a full daywhich causes blood glucose spikes which, a few hours later, leave the consumer with hunger and cravings for other sugary foods.
In addition to causing a rise in blood sugar, a breakfast consisting mainly of carbohydrates can have an impact on our well-being throughout the day. According to the nutritionist, this can generate a lack of energy, irritability and even “mental confusion”, which affects both our physical performance as cognitive. Naidoo emphasizes that this type of food does not help maintain a healthy intestinal balance, which is essential for good mental and physical health.
The expert’s recommendations
Instead of commercial cereals, the nutritionist suggests nutrient-rich foods that combine healthy carbohydrates, proteins and fats. “An ideal breakfast is rich in nutrients and contains a balance of carbohydrates, fats and proteins,” he explains. This, he assures, helps keep energy levels stable and prevents the body and mind from turning to less healthy foods throughout the day.
Among her favorite options, the expert highlights the chia seed pudding with cranberries and walnutsa scrambled with spinachtomatoes and avocadoor even a green smoothie with leafy greens, nut butter and a clean protein. According to her, these combinations not only provide the necessary nutrients for a productive morning, but also improve brain health and intestinal balance.
For those who want to improve their diet without completely giving up their habits, the doctor advises gradually reduce ultra-processed foods and replace them with comprehensive options. “Reducing your intake of ultra-processed foods and increasing the amount of whole foods in your diet can reverse chronic inflammation and lead to a more balanced microbiome,” he confesses.
Finally, the nutritionist recommends applying the 80/20 rule: “80% of your diet should consist of whole, nutrient-dense foods, while the remaining 20% leaves you room to enjoy life as it comes.” In other words, it is about finding a balance that allows for a mostly healthy diet without having to completely give up those small pleasures.
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