As soon as you wake up, you have kept the habit of a sweet breakfast, with a granola, cereals or even pastries? If you can have fun occasionally, certain foods are to be avoided on a daily basis, because they are real calorie bombs!
Breakfast cereals, a food to banish
You may be surprised to learn that your morning cereals often contain more sugar than a donut. According to nutrition experts, they can contain up to 30 grams of sugar per portion. This largely exceeds the daily sugar limit of sugar. This peak of sugar causes blood sugar fluctuations which can quickly stimulate hunger and cravings. Recently, the dietitian-nutritionist Raphaël Gruman had even pointed out the worst breakfast cereals.
Same thing for granola, often perceived as a healthy choice. However, many commercial varieties contain more than 200 calories and 10 grams of sugar in a small portion.
“”Breakfast cereals and granolas are very sweet, so not satisfying, they can be replaced by oatmeal for example“Advises Alexandra Murcier.
Flavored yogurts hide a large amount of sugar
Likewise, flavored yogurts, often perceived as healthy, can contain between 15 and 25 grams of added sugar. Although yogurt is an excellent source of probiotics and protein, this surplus sugar can quickly transform a healthy breakfast into an unbalanced meal.
“”Fruit yogurts are also very sweet, they can be replaced by a natural yogurt accompanied by pieces of a real fruit inside which guarantees a better contribution in fiber and vitamins“Adds the dietician. Nutritionists rather recommend nature Greek yogurt.
Orange and coffee juice: watch out for calories and sugar
“”Fruit juices also have a high glycemic index, and it takes a lot of fruit to make a juice, so a lot of sugar“Recalls Alexandra Murcier. A glass of 240 ml can contain about 24 grams of sugar, as much as a can of soda.
Unlike whole fruits, the juice is devoid of fibers, which decreases the feeling of satiety and causes rapid variations in blood sugar. Dietitians advise to favor whole fruits to fully benefit from vitamins, minerals and fibers.
Finally, flavored coffee drinks, very popular in the morning, can hide more than 400 calories and 60 grams of sugar in a single cup. These drinks, often closer to dessert than a balanced breakfast, easily go unnoticed. To avoid these excesses, prefer a black coffee or a simple milk coffee with skim milk, which bring caffeine without caloric overload.
Muffins, peanut butter and smoothies, to be monitored
Pâtisseries such as muffins, croissants or donuts are often loaded with refined sugars and low -healthy fats. An industrial muffin can contain up to 500 calories and 30 grams of sugar. But it does not necessarily provide a feeling of satiety, which encourages to snack later.
For a more balanced breakfast, prefer whole grain toast or prepare your own pastries with less sugar.
Peanut butter too, is a good source of healthy protein and fat. However, it is also very caloric. Industrial versions often contain added sugars and hydrogenated oils. A tablespoon can easily reach 100 calories, and it is easy to consume more without realizing it. Opt for natural peanut butter, composed only of peanuts and salt, and measure your portions.
Finally, smoothies, although perceived as healthy breakfasts, can quickly become caloric if you add sweet yogurts, fruit juice or nuts in large quantities.
Experts recommend favoring whole fruits, mole vegetables and unsuccessful liquids such as nature almond milk or water, while carefully damaging the ingredients to avoid excess.
Foods that increase blood sugar and take pounds
In short, “All these foods have a high glycemic index (GI): they quickly increase our blood sugar“Summarizes Alexandra Murcier.”When we are not diabetic, our blood sugar must remain constant, so as a result of the ingestion of a high IG product, our pancreas produces insulin, a hormone that regulates blood sugar levels but also storing and gaining weight“.
According to the dietician, to avoid this phenomenon and lose weight, we rather advise a salty and protein breakfast, like wholemeal bread with eggs for example. And at least, “You have to try to replace them with a less transformed and more nutritious alternative “ she concludes.