Make Healthy Breakfast Choices

by Dr. Stephen Sinatra
Filed Under: Breakfasts, General Health, Food and Nutrition
Last Reviewed 02/24/2014

Make Healthy Breakfast Choices

There’s an old adage that “breakfast is the most important meal of the day.”  Now we have research to show skipping breakfast is risky business

An Australian study of more than 2,100 people showed that not eating breakfast triggers higher blood insulin levels and changes the way your body stores fat, both of which put you at risk for developing heart disease

But that doesn’t mean putting just any fuel in your tank is a healthful meal. Here are some do’s and don’ts for making healthy breakfast choices.

Worst and Best Breakfast Foods

  • DON’T Eat Simple Carbs: A study conducted by Michael Shechter, M.D. at Tel Aviv University’s Sackler School of Medicine showed that eating high-glycemic foods at breakfast—such as white bread and cornflakes—puts stress on the arteries. In fact, sugar consumption can cause a sudden, temporary dysfunction of the arterial walls. Plus, it leads to inflammation and heart disease

  • DON’T Frequent the Drive-Thru: No only do fast food breakfasts contain a jackpot of sugar, many are high in damaging hydrogenated oils, white flour, high fructose corn syrup and calories!  

  • DON’T Eat Processed Meats: Breakfast meats like bacon and sausage are loaded with salt, sodium nitrate and other chemicals, and unhealthy fats. 

  • DO Reach for Steel Cut Oatmeal: Steel cut oatmeal mixed with chia or flaxseeds which are rich in fiber is a healthy breakfast choice—keeping you feeling full longer and your blood sugar steady.

  • DO Include Healthy Proteins in Your Breakfast: Farm-fresh organic eggsavocado, and whey protein are all healthy breakfast choices. 

  • DO Eat Plenty of Fresh Fruits and Their Juices: Blueberries, strawberries, raspberries, bananas, peaches and kiwi are excellent options. Also, choose organic whenever possible. 

  • DO Enjoy Real Maple Syrup in small amounts.

  • DO Use Coconut Spread which is a healthy alternative to butter and margarine.

Personally, my favorite breakfast is gluten-free bread, with coconut oil spread and mashed avocado.

Now it’s your turn: What’s your favorite healthy breakfast choice?

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