Breakfast sets the tone for our mood and energy throughout the day. Hence, it’s known to be the most important meal of the day. By fueling our bodies and boosting our metabolism after many hours of no food or drink, it gives us all the nutrients we need to start our morning off right. However, this only applies if we’re eating healthy breakfasts. In a surprising twist, it turns out that many of the common breakfast foods we eat may not be good for us after all. Some early meal foods may seem harmless but could lead to several health issues, such as inflammation and extra weight.
To find out these not-so-innocent culprits and reassess our breakfast choices, we spoke to Jesse Feder, RDN, CPT at My Crohns and Colitis Team, and Lori Walker, registered dietitian at Easy Kitchen Guide. They unveiled that cereal is one of the breakfast foods that’s actually a sugar bomb and could lead to inflammation and weight gain. Read on to learn more!
Cereal, The Sugar Bomb
Cereal has been a popular choice for breakfast for many people and for many reasons. It's extremely convenient, as there's no cooking or prepping time required. But if you've heard about the lack of nutritional benefits of cereal and aren't sure if it's true, well, there is some truth to it after all.
Feder states that "Sugary breakfast cereals are low in fiber, and high in refined grains, preservatives, and sugar. Most people and kids do not typically have just one serving of these cereals as a serving size is quite small. Many people have 2-3 servings in one sitting." It's always a good idea to check cereal boxes to find out the serving sizes and nutritional information since many cereals have plenty of added sugars and unhealthy ingredients.
Feder continues, "This provides a significant amount of calories and sugar that can lead to weight gain as well as gut inflammation. All of this sugar tends to cause bad bacteria to grow in the gut and kills a lot of the good bacteria. This is what contributes to inflammation and poor digestion."
If you've ever noticed, you're never fully satisfied and full after a bowl of cereal and end up grabbing something else to eat afterwards. This adds more calories to your day and offers very minimal essential nutrients, which further increases the chances of weight gain and health problems such as inflammation from high-sugar levels.
Healthier Alternatives
The good news is that there are plenty of breakfast foods that offer much more nutrients and will keep you full for longer. Walker suggests, "For a healthier breakfast, consider options high in protein and fiber. Greek yogurt with fresh fruit and nuts, oatmeal with a scoop of protein powder and berries, or a veggie scramble with whole grain toast are all great alternatives. These options will provide a feeling of fullness and sustained energy without the sugar spike and crash."
While cereal is a tempting option for its convenience and wide array of flavors, it's important to consume foods high in sugar in moderation to avoid inflammation and potential weight gain. Instead, choose whole foods that contain very little sugar and will fuel your body for a long day! By making smart choices from the minute you wake up, you prioritize your health for the rest of the day, which your body will definitely thank you for.
