Breakfast is the most important meal time of the day. Not only does breakfast give you an energy boost to start a new day, but breakfast is also associated with so many health benefits - including weight control and a reduced risk of diabetes and heart disease.
But if more days the waist circumference feels more stretchy, your breakfast menu might be the culprit.
1. Sweet cereal
Many people think that packaged breakfast cereals are a nutritious choice for children and adults. Commercial breakfast cereals often include cliché health jargon, such as "containing whole grains". In fact, these cereals are very complicated process in the factory so that they only contain a little leftover from whole wheat.
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Breakfast cereals also contain lots of sugar. In fact, sugar is a material that is usually ranked first or second in the composition list. The higher the order of a material in the composition list, the greater the quantity used. Packaged breakfast cereals can generally contain up to about 20 grams or more sugar in one serving portion. "Healthy" breakfast cereals, such as granola and energy bar packaging, also don't miss the mark. High sugar intake can increase the risk of obesity, type 2 diabetes, heart disease, and other chronic health conditions.
Pancakes are a family favorite choice for weekend breakfast menus. Pancakes contain milk and eggs, which if properly processed can help cut fat around the stomach. But pancakes are processed in a slightly different way, in order to achieve their unique shape and texture.
Although protein levels in protein are still higher than other breakfast menus, the main ingredient of pancakes is white flour. Many researchers believe that fine flour processes play an important role in insulin resistance and diabetes.
In addition, regular pancakes are accompanied by a splash of sugar syrup or chocolate jam and a sprinkling of refined sugar, which contains high-fructose corn syrup. High fructose corn syrup can cause inflammation that promotes insulin resistance, which can also cause prediabetes or type 2 diabetes.
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Eggs are one healthy food that you can eat without guilt. Eggs are rich in high-quality protein, healthy fats, and many important vitamins and minerals. Eggs are also very filling, but they are so low in calories, making eggs a very good choice for your diet.
But omelets can quickly turn around betraying your weight-loss plan when you fill it with spoons of butter, grated cheese, and fatty meat slices.
Fill your omelette with slices of various kinds of fresh vegetables instead, which can add fiber and nutrient intake.
4. Toast and sandwich
Just toast with margarine may look like a good breakfast menu choice when compared to the other menus above because it doesn't contain sugar or saturated fat. However, even plain white bread can be a breakfast menu that can make your waist stretchy for two important reasons.
First, white bread products sold on the market are made almost entirely of white flour. White bread is high in refined carbohydrates and low in fiber, therefore toast can increase your blood sugar levels. Increased blood sugar leads to the habit of snacking throughout the afternoon because it makes you hungry faster, which can make you get a few extra pounds instead.
Second, most spread margarine contains trans fat, which is the most unhealthy type of fat. Until now there have been no studies that have succeeded in showing trans fats cause certain damage, but what is certain is that trans fats are guaranteed bad for health. There is a large amount of evidence that trans fats are highly inflammatory and increase the risk of various types of diseases.
"Unless you have sensitivity to caffeine or medical conditions that make you obliged not to consume coffee, coffee can be a delicious and useful breakfast menu to improve your brain's mood and function," said health expert Dr. Lisa Davis, Vice President of Scientific and Clinical Affairs at Medifast, was quoted from Shape.
What you add to your cup of coffee is very influential. Sugar, flavored syrup, whipped cream, creamer can turn a cup of simple black coffee into an ingredient that makes you fat. For example, consuming a warm vanilla latte with the size of ordinary white milk means you will get an additional intake of 300 calories and 15 grams of fat. And if you routinely consume additional coffee with at least one cup (or more) every day, then don't tap if the fat around the stomach thickens.
Eits, but if you think non-dairy creams are a healthier alternative sweetener, hold that thought first. Many non-dairy cream products actually only exchange saturated fats with trans fats, plus sugar and artificial sweeteners. Trans fat increases the risk of heart attack and stroke by increasing LDL cholesterol.
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6. Fried rice
Fried rice is a million people breakfast menu. But despite being a favorite, fried rice is a source of high cholesterol. A plate of fried rice is rich in calories and fat. The amount of oil used for frying is a factor that plays a major role in determining the final fat content. Incorporating fatty meat slices also increases fat levels, especially if the meat has been fried before being added to the rice.
A plate of fried rice can also be made with various additional sauces usually made with oil. Because of the variety of preparation methods, ingredients, and portion sizes of fried rice, the fat content reported can vary from 3 g to 40 grams.