Not all breakfasts are healthy: a bowl of chocolate granola bought in the supermarket contains excess sugar and is anything but healthy. If you choose to have breakfast, you must also be careful what you eat. It’s time to check: how healthy is your breakfast?
MISTAKE # 1: EAT BREAKFAST ON THE FLY
Instead of getting up and having breakfast calmly, send the alarm back and your breakfast is reduced to a croissant taken on the fly and eaten in the car or on the train as you go to work. What does it matter to the body where you eat after all? What is important, however, is how much we focus on our meal: people who spend time at breakfast, eat in a more sensible way. Studies confirm that when we walk our brain is not focused on what we eat and on the move we tend to take in more calories. Plus, even chewing inappropriately because you’re in a hurry, can cause digestive problems.
Tip: if you don’t have time in the morning or prefer to sleep longer, prepare breakfast the night before. We recommend the mango pudding and chia seeds .
MISTAKE # 2: IGNORE THE FIBERS
If your breakfast is made only of sugars, you will go hungry again after an hour or two. Why? Because your blood sugar will rise and fall quickly and in addition, a meal rich in simple carbohydrates is easily digestible. The energy that derives therefore, is short term and for this the hunger returns shortly after. so much and the carbohydrates are absorbed in their simplest form (monosaccharides or simple sugars) directly into the blood. Breakfast cereals are an example of fast digestible food.
Foods rich in fiber (for example oats, whole-grain products, legumes and vegetables) are exactly the opposite: one feels full for a long time because the fibers need more time to cross the intestine and they also keep him healthy, lower the risk of contracting diabetes and, according to some studies, also have the benefit of preventing colon cancer. At least 30 g of high-fiber foods should be consumed daily.
MISTAKE # 3: YOU ARE MISSING PROTEIN
Fiber-rich foods are not the only ones that keep us full. Even the protein ones play the same role and keep hunger attacks at bay, filling us for a long time. What is the example of a protein breakfast? Protein-based meals include, for example, a vegetable omelette accompanied by wholemeal bread, oats with Greek or soy yogurt and fruit or wholemeal toast with nut butter, banana and chia seeds. Even homemade smoothies are ideal for filling up with protein.