We are often told that breakfast is the most important meal of the day. And indeed, it helps us charge the batteries to start the day with energy. However, our morning choices can sometimes be questionable in terms of nutrition and health… Here are 5 examples of products that we like to consume in the morning and which nevertheless do us no favors. This is for example the case of coffee, which should never be drunk on an empty stomach.
1) Fruit juice
We know that we need to eat more fruits and vegetables every day. In fact, opting for fruit juice to rehydrate the body after a long night without drinking may seem logical. However, these juices are not not as healthy as they want us to believe ! Already, they are often without pulp and therefore less rich in fiber. In addition, they are poor in vitaminsbecause the latter are fragile and quickly destroyed during the preparation of the juice. As a result, they are added by manufacturers during the processing of the product to sell it better. Another added ingredient: bad simple sugar which adds to the fructose naturally present in fruits. Simple sugar passes quickly into the blood and causes a spike in blood sugar then an insulinemic surge.
Moreover, specialists often advise drinking orange juice at the end of the meal, on a full stomach, to preserve your small intestine and your liver. We instead recommend homemade juice with freshly squeezed fruit or 100% pure juice without added sugar, more expensive, but less full of harmful products.
2) Pastries, a breakfast classic
Just looking at the photo makes your mouth water! Plus, it’s a quick breakfast for busy mornings. However, these little delights should remain occasional for several reasons. First of all, the pastries are very fattyespecially in mass distribution where they do not use butter in favor of saturated fatty acids which cost them less and which are bad for our heart. They are also low in fiber because of the majority use of white flours, but on the other hand very sweet. Thus, they satisfy you at the moment, but allow hunger to return quickly afterwards and can cause hypoglycemia… hence a loss of diet during the morning when you indulge in some of these sweets! If you want to crack (exceptionally), let yourself be tempted by homemade or good products from the baker.
3) Pay attention to the cereals consumed
This is one of the most important centers, because cereals are an important part of breakfast, whether they are those that we pour into our bowl of milk or those that make up our toast. First of all, know that if the media often praise the benefits of whole or semi-complete cereals, the latter become harmful when they are not organic, because they also provide their lot of pesticides ! As for the cereals that accompany milk, they are obviously very sweet, filling, high in calories, low in fiber, but not very filling for a morning. After the glycemic peak following their consumption, we are generally very hungry and have no more energy in reserve. In addition, we rarely respect the recommended dose on the package, namely 30 g in general. Finally, if oatmeal or muesli may seem preferable because it is more natural, do not hesitate to take a look at the ingredients to check the carbohydrate level.
4) Sliced bread: a bad idea for breakfast
Sliced bread does not have much taste interest and does not provide no nutrients, no fiber and no vitamins. However, it makes up for its calories and its high level of carbohydrates which explains why our body processes it so quickly and why we can be subject to sluggishness during the morning despite consuming a breakfast considered sufficiently copious at the time. Chosen industrial and of poor quality, it’s the festival of additives! Do not hesitate to opt for whole or semi-complete cereals organic to improve its nutritional intake. In fact, you will have a greater dose of minerals, vitamins and fiber.
5) Any dairy product for breakfast
Some people like to eat a piece of cheese in the morning. However, this is not the best idea since most are too rich to consume daily. And even less big pieces! Furthermore, we cannot count on this to stock up on probiotics… Only fresh cheeses provide them, but this does not apply to everyone. As for 0% low-calorie yogurts, it’s a really good idea even for a diet breakfast! In fact, we often find questionable ingredients such as artificial sweeteners. Unfortunately, fruit yogurts are among the worst in this regard. If you value your morning yogurt, consider Greek yogurt which is low in fat but provides protein.
What to eat for breakfast then?
In an old article, we gave you 6 foods to fill up on energy at breakfast! For a healthy and balanced breakfast, opt for foods that provide lasting energy and essential nutrients. Here are some suggestions:
Fresh fruit: Unlike fruit juices, whole fruits like apples, berries, or citrus fruits offer fiber that helps stabilize blood sugar and prolongs the feeling of fullness.
Proteins: eggs, tofu, legumes, Greek yogurts (rich in protein and less sweet than traditional yogurts) or even almonds and walnuts are excellent choices to strengthen muscles and provide energy throughout the morning. Protein powders made from peas or whey can also be added to smoothies.
Whole grains: Replace refined grains with whole-grain options like whole-wheat bread, oatmeal, or homemade granola with no added sugar. They contain fiber and nutrients that support digestion and reduce sugar spikes.
Good fats: Avocados, chia seeds, and oilseed butters (almond or peanut) provide healthy fats that are beneficial for the heart and brain.
Easy examples to inspire you
A balanced breakfast should include protein, fiber, healthy fats and be low in fast sugars to keep you fit and focused throughout the day. Here are some simple ideas with essential nutrients to inspire you and start your day right:
-A bowl of oatmeal with fresh fruit (like berries), almonds, and a drizzle of honey or maple syrup.
-A wholemeal toast with avocado, a poached egg and chia seeds for a boost in fiber and protein.
-A Greek yogurt topped with homemade granola, nuts and seasonal fruits like strawberries or kiwis.
-A green smoothie made with spinach, a banana, chia seeds and almond milk for a quick and nutritious option.