6 Foods You’d Better Avoid Eating Before 10:00 A.M.

For some time now, science has had a, shall we say, troubled relationship with breakfast. On the other hand, the food industry insists that the first meal of the day is the most important of all, despite the fact that skipping breakfast does not seem to have negative consequences for the body. However, we cannot ignore that, when balanced and nutritious, this meal has the ability to improve our mood and reduce the risk of depression. Apparently, the tip is to know what to eat and what to avoid for the first meal of the day.

Taking all this into account, the awesome.club decided to research which foods are the best and which are not recommended to be consumed before 10 am if you want to stay healthy and in good shape. Check out!

Contrary to what most people think, breakfast shouldn’t necessarily be a fat-free meal. The tip is to know the right kind of fat to eat. Butter helps absorb vitamins, but it also contains a lot of saturated fat, which can cause heart damage and also weight gain.

Instead: prefer to spread peanut butter on toast. This study found that peanuts and pure peanut butter can prolong feelings of fullness during the day by increasing the production of peptide YY, a hormone that regulates hunger. This makes the product a great choice for breakfast.

Breakfast cereals are a somewhat controversial classic. Despite being very practical, the most consumed options contain a large amount of sugar, which can later turn into abdominal fat. Research also points out that smaller flake flakes are associated with higher calorie consumption, as people tend to serve themselves with smaller portions of cereal when the flakes are larger.

Instead: choose homemade oat flakes without sugar, those with a healthy fiber content. Reducing your sugar intake in the morning has the potential to stave off that tired feeling that can set in before lunchtime. But if you’re really into sugar-coated cereal, stick with options with larger flakes.

Although they are practical to carry in your purse on those busy days, most frozen pancakes, waffles and cookies are high in refined carbohydrates. This is not necessarily a bad thing, depending on your diet, but it is a fact that such substances can make you more hungry during the day. In addition, these foods contain little or no fiber and a lot of unhealthy trans fat.

Instead: prefer to prepare the food at home using wholemeal flour. If you are going to eat a ready-made pancake, check the nutritional values ​​and try to choose those with a high fiber content. Another alternative is to replace these foods with some wholegrain toast.

Low-fat yogurt has become an alternative adopted by many people for breakfast. Unfortunately, however, many of these products are low in protein and high in sugars, added for flavor. On the other hand, studies indicate that full-fat yogurt actually helps with weight loss. Consuming protein in the morning can help encourage feelings of fullness throughout the day, and whole-grain yogurt is a great source of it.

Instead: as just mentioned, try to choose a full-fat unsweetened yogurt.

Most fruit juices can have as much sugar as the amount of fruit itself, as this study shows. This makes them one of the worst choices, not only for breakfast, but for consumption in general. Not to mention that some have virtually no fiber. However, curiously, this is not the only reason why ready-to-eat juices are especially bad for breakfast: not having to chew your food can make you feel less full. Therefore, it is essential to start the day by chewing, preferably fruit.

Instead: prefer to eat fruits in natura🇧🇷 This is a great way to get your digestive system going in the morning and ready for more calories in the meals to come.

Apples, garlic, pears, beans and peaches are foods rich in oligosaccharides, disaccharides, monosaccharides and fermentable polyols. They are called FODMAPs, the acronym in English (Fermentable Oligo-, Di-, Mono-saccharides and Polyols). Carbohydrates are the ones that cause the most sensitivity in people, because they are more difficult to digest. They can generate a fermentation process in the stomach and intestines, causing that uncomfortable bloated feeling. FODMAPs don’t necessarily need to be avoided, but ideally you should reserve them for late morning when the digestive system tends to be most active.

Instead: try to eat small portions of these foods, combined with a healthy amount of fat and protein, capable of helping with digestion.

What do you usually eat for breakfast? Do you think your eating habits are healthy or could they be improved? Leave your comment!