3 weeks ago
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February 12, 2025 | 08:01 pm
TEMPO.CO, Jakarta - Breakfast is a crucial meal as it provides energy to start your day. However, not all breakfast foods are created equal. Some can make you tired quickly, cause digestive upset, and even lead to sudden blood sugar spikes. Here are some foods you should avoid for breakfast.
1. Sugary Cereals
As reported by Healthline, despite their sweet and crunchy taste, most sugary cereals will not keep you full for long. These cereals are usually high in sugar and low in protein, which means they will quickly raise blood sugar levels.
This can lead to irritability and hunger shortly after, once insulin lowers your blood sugar. So, even if they seem lower in added sugar, these cereals aren't the best way to begin your day.
Even more natural cereals like granola are often loaded with added sugars, which have been linked to obesity, type 2 diabetes, and heart disease. For these reasons, sweet cereals or other processed cereals are better consumed as an occasional snack, not an everyday breakfast.
2. Pancakes or Waffles
Pancakes and waffles are not a nutritious way to fuel your morning. Despite their deliciousness, these enjoyable foods are often made with refined white flour and topped with butter and syrup, which are pure sugar.
As the National Library of Medicine points out, this means pancakes and waffles are high in calories, fat, and sugar, but low in protein and fiber. Although they can quickly satisfy hunger, they will not keep feeling full for very long.
However, if you still crave pancakes or waffles, choose versions made with whole grains or other highly nutritious ingredients such as almond flour or beans.
3. Buttered Toast
Buttered toast is a simple and easy breakfast but it won't keep you full for long due to its lack of protein. Most of the calories in buttered toast come from the carbohydrates in the bread and the fat from the butter.
However, bread and butter can be a good breakfast option if you choose whole-grain bread and add protein-rich toppings such as eggs or shredded chicken breast. Adding vegetables such as tomatoes, cucumbers, or green vegetables could also boost its nutritional value.
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