5 mistakes you should avoid to have a nutritious breakfast
Breakfast is the main meal of the day, or at least that is the idea we have had during the last decades, and it is that according to the opinion of multiple specialists in the area of nutrition, it is through this that we can receive a great amount of energy and nutrients to perform our day-to-day activities, allowing our body to fulfill its functions properly.
During the morning, after having spent several hours without receiving food, the body becomes more susceptible to the reception of nutrients, this being the premise by which experts strongly recommend not to skip breakfast under any circumstances. However, it is unfortunate to see Ultra Keto Boost Reviews how, with the passage of time, and due to the busy lifestyle that we currently follow, it is difficult to follow a truly balanced breakfast that really gives us those essential nutrients for the body.
A well-structured morning meal can make the difference between a day full of productivity and a tired day, as well as one with a good mood and a bad mood. That is why, despite how difficult it can be, paying close attention to it is so essential to achieve any goal in mind.
Far from what is thought, a well-balanced breakfast does not have to be expensive, nor complicated and time consuming to do, it is enough to know how to choose the foods we have at our disposal and with that, assemble the ideal dish to start the day to 100%.
Continue reading and know the 5 mistakes you should avoid to have a perfect breakfast.
- Choose simple carbohydrates over complex
We live in a society where for some people, money is more important for health. The food industry has concluded that it is better to feed people with quantity rather than quality. Simple carbohydrates are much cheaper to produce and therefore are given greater importance over the rest of the nutrients.
Currently, it is common to see how many people usually start the day with a cup of coffee, accompanying it with a few pieces of sweet bread, industrial pastries or hot cakes, because in addition to being quite cheap, they are already practically ready for consumption or, Preparing them does not take more than 10 minutes.
While it is true that this type of food helps save some extra time, it is also true that in addition to the large amounts of calories they contain, they usually do not provide any type of nutrients and their composition in simple carbohydrates is such that their Excessive and frequent consumption can lead to overweight and develop diseases related to excess accumulated fat, such as diabetes or cardiovascular system disorders.
Complex carbohydrates on the other hand, in addition to conserving a large part of the nutrients found in food, release energy for a long time, as the body needs them. This helps to avoid the sudden spikes of insulin, encouraging to maintain a healthy circulatory system, not to mention that they are excellent for controlling weight, since by containing fiber, they favor a state of satiety much faster and for a longer time.
The foods rich in carbohydrates that we can include in breakfast are cereals and whole grains such as oatmeal, bran, whole grain breads and vegetables. Due to their high versatility, these can be prepared in a thousand and one ways, in addition to not requiring much time. An example of how to have a breakfast rich in complex carbohydrates, is by preparing some hot oatmeal cakes, very rich in flavor, with a high content of vitamins and minerals, as well as macronutrients, including quality proteins and healthy fats.
- Consume juices and other sugary drinks
For many it is almost a tradition to accompany breakfast with a few glasses of orange to give that touch of tropical flavor to the food. And we are not going to deny that, in effect, a good glass of natural juice does help to lift your spirits, although nutritionally speaking, it is not even a good option to complement breakfast.
Fruits, like vegetables, contain carbohydrates, however, the difference between them, is that the former are mostly composed of simple sugars such as fructose that also raises blood glucose levels. However, the main problem is not that, and it is that there is nothing wrong with consuming a few fruits in the day. What is really worrying is that all available fiber sources are eliminated with fruit juices, not to mention that large amounts of table sugar are also added to improve flavor.
Obviously, by doing this what is achieved is to create a high-calorie beverage with a low nutritional value and that due to the additives that we can find in table sugar, they will simply encourage us to drink more and more, thus being able to accumulate many Calories in one meal.
- Eat too little protein
Proteins are essential for any type of diet, especially when looking to build muscle mass, because it is thanks to them that the body can produce any type of tissue, beyond muscle. Practically, the protein influences the proper functioning of the internal organs, the health of the skin, nails and hair, etc.
In addition to this, they also have a powerful satiating effect, so they are excellent to include in diets to lose fat, since they help control appetite between meals and therefore, excessive calorie consumption.
Typical foods at urban breakfasts such as industrial pastries or canned foods are, in general, considerably low in protein but high in simple carbohydrates and sodium, so we should avoid them at all costs.
That said, it would be best to resort to natural foods, whether of animal or vegetable origin, rich in protein, such as the egg that is the food with the greatest biological value. This means that its protein content can be better exploited compared to other products such as meat, fish, chicken or vegetables such as soy. Eggs are so versatile that they can be prepared simply in a matter of minutes or supplemented with other foods such as ham, etc.
- Consume very little fiber
Fiber, as already mentioned above, is essential in any meal of the day, especially during breakfast, and it is that in addition to helping to control the spikes of insulin, product of sugar in fruits, it also helps maintain state of satiety for a longer time, avoiding pickets between main meals and reducing caloric intake at the end of the day.
In addition to all this, the fiber plays an important role in the intestinal transit, making the digestion of food is carried out optimally, which improves the state of health, as well as accelerating the metabolic rate that also translates into Higher energy consumption.
Foods rich in fiber are whole grains, fruits and vegetables. If you want to include bread at breakfast, it is best to opt for the integral versions, although you will also have to get away from the popular commercial brands that sell this bread as “100% integral” when in reality it is a mixture of whole grains and Low quality with refined grains. This in order to reduce production costs.
However, there are less popular brands and that we can find in select supermarkets that offer quality bread and with 100% integral ingredients that although they are much more expensive, they are worth not only for their nutritional value, but also because they retain many of the real flavors of the grains used, which are too far from the flavors of the “whole grain” bread that we find anywhere.
- Eliminate fat consumption
For a long time we have gotten the idea that fat consumption is harmful to health and that even if we choose to ingest fats of vegetable origin and rich in Omega 3, we should limit their consumption to no more than 20 grams per day.
The truth behind all this is that it is also another of the tricks of the food industry that seeks to boost the consumption of carbohydrates to make more money, since studies funded by institutions outside the industry, have shown that in fact, consumption Fat has been underestimated for all time and it can actually bring a lot of benefits to the body.
First we must understand that there are two types of fats: good and bad. In the case of the latter there is no doubt that we should be careful around its intake, because with 2 grams daily it is more than enough to maintain the functions of the body that require its use.
On the other hand, healthy fats have shown that, in addition to being necessary to help regulate body temperature, Ultra Keto Boost protect internal organs (through their accumulation) and produce vital cells and some hormones, they create a satiating effect for a longer time, since the energy they provide is released for a long time. This is ideal to consume fewer calories throughout the day, so it is something that we must take into account when preparing a balanced breakfast.
The foods rich in healthy fats that are most popular are the fish oil available in salmon, tuna, sardines, among others. We can also find them in some vegetables such as olive oil, avocado and nuts.