Toast with jam, coffee with milk and an orange juice. For many, this “classic” is usually the perfect breakfast every morning, but it is not as healthy as you think. According to professionals dedicated to nutrition and healthy eating, this combination as a daily breakfast can cause health problems.
“Breakfast accounts for approximately 20-25% of daily nutritional needs, improving cognitive performance, physical fitness, satiety and subsequent mood. It usually consists mainly of an infusion (coffee, tea or mate), bread and cookies, and sweets, which are of low nutritional quality. These are foods rich in sugars and saturated fats, which are far from the general recommendations, as they are prone to weight gain and cardiometabolic risk factors”, emphasizes the Bachelor of Nutrition, Anabella Famiglietti (MN9436).
Preparing a perfect breakfast is an ideal that is difficult to achieve, either because of a lack of time in the morning, because there is no natural and non-industrialized food in the pantry, or because of ‘ a lack of knowledge that these foods do not provide the nutrients or daily energy needed to talk about a complete and healthy breakfast.
According to the Spanish Nutrition Foundation (FEN), it must provide between 20-25% of the daily energy needs and include at least three food groups to be so.
According to the Lic. in Nutrition, Laura Volpone (MN 9164) to know if what is eaten for breakfast is good for health, the following must be taken into account: give satiety, offer pleasure, be sufficient and complete. And it expands that to provide satiety it is the key that this first meal provide some protein, fruit/vegetables, some healthy fat and some complex carbohydrates with fibre.
White bread is one of the carbohydrates they most recommend leaving aside. It was shown in an investigation by the Department of Preventive Medicine and Public Health of the University of Navarra that consuming two or more servings per day is directly related to the risk of being overweight or obese. Similarly, another study conducted by La Paz Hospital in Madrid concluded that food made with refined flour or sugar they are one of those responsible for increased body weight and metabolic problems.
On the other hand, toasted bread also carries certain health risks: when you put this food in the toaster, the high temperature favors the appearance of the toxic substance called acrylamide, destroying nutrients and bioactive compounds. In addition, acrylamide is considered a probable human carcinogen, according to the International Agency for Research on Cancer.
One of the best solutions to the white bread problem is replace it with a whole wheat bread that has a low glycemic index, more vitamins and nutrients and toast it to a minimum.
There is a false myth that taking this citrus fruit in the morning is very healthy, but the truth is It should not be consumed in juice or packed. It is best to get your vitamins from whole fruit and take advantage of all the fiber it contains and avoid its high sugar content. Even a study published in The American Journal of Clinical Nutrition notice it these drinks can increase excessive caloric consumption and therefore their consumption can be directly related to obesity.
Although it is usually recommended because it includes fruit, depending on whether it is homemade or industrial or if it has more or less sugar, the consumption of jam can be counterproductive. A study published in the National Library of Medicine noted that homemade jam showed advantages over industrial jam, as it did not show too many losses of antioxidants and antitumor compounds. Second, most commercial jams replace the natural compounds in the fruit with products of the Maillard reaction, most of which have carcinogenic properties.
For La Lic. Famiglietti, a complete and healthy breakfast should have three wonderful nutrients: protein, complex carbohydrates and fiber.
Burden proteins, the professional explains, they are a very important nutrient for cell structure and satiety; They are found in dairy products (preferably skimmed to reduce saturated fat intake), eggs (avoid fried), legumes (in the form of flour or spreads) and nuts.
In the case of complex carbohydrates they are responsible for providing the necessary energy for the whole day, and are found in natural cereals such as whole grains, barley, rye, corn, oats, quinoa, among others, which can be consumed as flour in bread, pancakes or granola.
“The consumption of whole grains, whole fruits (and not their juice) or dehydrated fruits and seeds (chia and flax) is recommended, as they provide a greater amount of nutrients and fiber and it helps to lower cholesterol levels, control blood sugar levels and maintain gut health, normalize transit and feed the gut microbiota”, says Famiglietti.
He also adds that fiber can be included at breakfast through vegetables such as tomatoes in all their forms, and carrot, beet or eggplant spread, for example, to have variety and further improve the fiber and nutrient content.
“Today, around food and health there are many fears and myths due to nutrition and health, the hegemonic model and the sale of eternal health has meant that it is only thought of for aesthetic purposes. I believe it we need to rethink nutrition and, far from thinking about what to take out, we need to prioritize to include foods like fruits, vegetables, legumes, whole grains, seeds, nuts.which is something that we as a culture have not incorporated”, concludes nutritionist Volpone.