Which foods are consumed for breakfast has a significant impact on body weight and health. Nutritionist Beth Czerwony of the Cleveland Clinic in the United States explains what makes a healthy breakfast.
According to Czerwony, breakfast is rightly considered the most important meal of the day, but the various breakfast components can have very different effects on health and there are sometimes large differences in the components. Breakfast items are often well marketed, look delicious and are given the impression that they are healthier than they really are, according to the nutritionist in a recent press release.
Rather avoid sugar
However, if you look closely at the label, you will quickly notice that some products contain a lot of sugar and processed flour.
Although sugar is essential for motor skills, mental functions and cell function, the intake of sugar also leads to a drop in blood sugar levels over time, so that you feel sluggish or tired and you may even get a headache, explains Czerwony.
In addition, excessive sugar intake is associated with an increased risk of obesity and numerous other health problems.
Make sure you have enough dietary fiber
The dietary fiber it contains is also a particularly important factor in breakfast. According to the nutritionist, adults are advised to consume 25 to 35 grams of fiber per day.
These help slow digestion, balance blood sugar levels and keep us feeling full for longer, which can help maintain or achieve a healthy weight, the expert explains.
Breakfast should have as high a dietary fiber content as possible. According to Czerwony, linseed, chia seeds or nuts, for example, can help to increase the fiber content. (as)