June 11, 2012

Breakfast Foods to Avoid

breakfast foods

Give More Thought to Your Breakfast Foods

Breakfast is the most important meal of the day, and probably the meal most neglected. It’s the meal given the least attention in terms of planning.  Many people give little thought to breakfast foods and simply grab and consume the nearest most convenient food item to start their day.  Well, like the old saying, “garbage in – garbage out”.

Studies show that individuals who regularly eat breakfast are less like to become overweight.  Plus, a well thought and prepared breakfast primes the body and brain for the remainder of the day.

This FoxNews article highlights some of the worst breakfast foods to avoid. Are you guilty of eating of these food items? Four of the five items listed in the article are primarily carbohydrates and high glycemic ones at that. This leads to spikes in insulin levels which promotes fat storage. Many cereals are in high sugar.  If you do consume a breakfast cereal find one that contains less than 10 grams of sugar per serving and preferably less than 5 grams – they do exist.

Watch out for granola. Many are high in sugars, so read the labels before buying.

High glycemic carbohydrates are typically inexpensive, one reason why we tend to over consume them.

Options for Better Breakfast Foods

Eggs, bacon, and sausage still get a bad rap as being unhealthy, but that’s not really true. Eggs are an excellent source of complete protein and can be prepared any number of ways. Bacon and sausage do contain fat, but we need some fat. Plus, fat enhances the taste of meals and promotes satiety – a feeling of being full which prevents overeating.

Ham is another good breakfast option as is salmon. To include some fruit consider low-fat yogurt parfait with berries. Other fruits can be considered too and are forms of complex carbohydrates that do not lead to insulin spikes (bananas are an exception).

If you like toasted bread consider Ezekiel® brand breads which are low glycemic and made from organically grown grains. Non-instant oatmeal is another acceptable grain. Of course, for those who are the run a protein shake is a good option.

Start your day off right by eating breakfast. But, be aware of those traditional breakfast foods that should be avoided.

See related articles.

“Too Early for the Next Meal?: Try these Healthy Snacks”

“Low Glycemic Foods”

“(I Can Get No) Satisfaction from a Low Protein Diet”

“What You Need to Know About Organic Anti Aging Nutrition”

“Anti Aging Secrets: Eat Colorful Food



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Dr. Joe Jacko

Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio at Grandview Primary Care. Read more about Dr. Joe Jacko

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