Breakfast, often hailed as the most important meal of the day, plays a crucial role in setting the tone for one’s overall well-being. However, certain breakfast mistakes can inadvertently contribute to inflammation and weight gain. Making informed breakfast decisions is not only key to sustained energy levels but also crucial in maintaining a healthy weight and minimizing inflammation in the body.
We spoke with Michael Green, MD; and Justin Roth, certified personal trainer, exercise specialist, running coach, and health & fitness expert to learn about four common breakfast mistakes that can guarantee inflammation and weight gain. They shared that consuming breakfasts high in added sugars, not prioritizing protein, avoiding healthy fats, and ignoring portion control are the mistakes to avoid.
Consuming breakfasts high in added sugars
Indulging in breakfasts high in added sugars is a common dietary mistake that can have adverse effects on both inflammation and weight. Foods like sugary cereals, pastries, and sweetened beverages may provide an initial energy boost, but they also cause a rapid spike in blood sugar levels, promoting inflammation within the body.
Green says, "Consuming breakfasts high in added sugars, such as sugary cereals, pastries, and sweetened yogurt is not what you want first thing in the morning. High sugar intake early on can lead to spikes and crashes in blood sugar levels, promoting insulin resistance, which then contributes to inflammation and may lead to increased fat storage, contributing to weight gain."
Not prioritizing protein
Neglecting to prioritize protein in the morning is a breakfast mistake that can have implications for inflammation and weight gain. A breakfast lacking in sufficient protein fails to provide the necessary building blocks for muscle repair and satiety, potentially leading to increased cravings for sugary or high-calorie snacks later in the day.
"A breakfast that lacks sufficient protein or skips protein-rich foods, like eggs, yogurt, or lean meats, can lead to feeling hungrier later in the day, potentially causing overeating and weight gain. Protein is crucial for satiety and helps stabilize blood sugar levels. A lack of protein may also contribute to muscle loss and a less efficient metabolism," Green notes.
Avoiding healthy fats
Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, play a crucial role in promoting satiety and maintaining stable blood sugar levels. When individuals opt for low-fat or fat-free breakfast options, they often miss out on these essential nutrients, potentially leading to increased cravings and overeating later in the day.
Green elaborates further and says, "Avoiding healthy fats at breakfast, such as those in avocados, nuts, and olive oil, is actually working against you. Healthy fats contribute to satiety and can help regulate blood sugar levels. Skipping them may increase cravings for unhealthy snacks later in the day. Some healthy fats, like omega-3 fatty acids found in fatty fish, have anti-inflammatory properties."
Ignoring portion control
Overlooking portion control during breakfast is a dietary oversight that can contribute to both inflammation and weight gain. Consuming oversized portions, even of healthy foods, can lead to an excess intake of calories, disrupting the body's energy balance.
Roth adds to this by saying that "even when opting for nutritious breakfast options, neglecting portion control can be a pitfall. Consuming excessive calories, even from healthful sources, may contribute to an energy surplus, leading to weight gain over time. Furthermore, consistently overeating can promote a state of chronic low-grade inflammation, setting the stage for various health issues."
By disregarding portion control, individuals may inadvertently undermine their efforts to maintain a healthy weight and promote overall well-being. Practicing mindful eating and paying attention to portion sizes during breakfast is crucial for fostering a balanced diet, supporting metabolic health, and reducing the risk of inflammation and associated health concerns.
