[Warning! High-Risk Breakfasts] Nine Types of Morning Meals That Can Lead to Chronic Illness: A Comprehensive Analysis by Hong Kong Economic Daily – TOPick – Health – Food Safety

Breakfast is the most important meal of the day, and a healthy breakfast should include a variety of foods rich in nutrients like fiber, protein and healthy fats to give you the energy to start your day. But eating an unhealthy breakfast can make you sluggish, fat, and even increase your risk of chronic disease. Therefore, breakfast must not only be healthy, but also the right food, otherwise it may backfire and cause a burden on the body. The American health information website “healthline” wrote 9 kinds of breakfast that should not be eaten, including sugary skim cheese, fruit juice, oatmeal, etc. that many people think are healthy, but they may not be suitable for breakfast.

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1. Instant Oatmeal Crust

Cereal breakfast is considered by most people to be a nutritious choice. It is believed to be high in dietary fiber, help lower cholesterol and reduce fat. However, these breakfast cereals are actually processed products, containing only a very small amount of whole grains, and a lot of added sugar and nutrients. A 2011 report found that 1 cup of cereal breakfast contains more sugar than 3 chocolate biscuits, and consuming too much sugar may lead to the risk of obesity, type 2 diabetes, heart disease and other chronic diseases.

2. Banji, waffle

Both pancakes and waffles contain flour, eggs, sugar, and milk, and while they’re higher in protein than other breakfast foods, they’re also high in refined flour, plus they’re often mixed with high-fructose corn syrup, which is high in sugar. Syrup), so it will also increase the calories of breakfast, which will lead to obesity and even inflammation, leading to insulin resistance and the formation of prediabetes or type 2 diabetes.

3. Butter toast

White bread is generally high in refined carbohydrates and low in fiber. It can cause a rapid spike in blood sugar levels in the body, causing hunger to rebound, causing you to eat more at the next meal and increasing the likelihood of obesity. Most margarines contain trans fats, which can increase bad cholesterol in the blood and decrease good cholesterol in the blood, thereby increasing the risk of heart disease.

4. English muffins

English muffins are made of refined wheat flour, butter and sugar mixed with various seasonings, and are mostly served with cream, jam and other ingredients. As breakfast, muffins are high in calories and sugar, and contain very little fiber and protein, which can raise blood sugar and make people more hungry.

5. Fresh Juice

Only some of the fresh fruit juices sold in the market contain very little fresh fruit juice ingredients. Generally, sugar and corn syrup are added to increase the sweetness. Even if you drink 100% pure fruit juice, the fruit still contains a lot of sugar. Excessive drinking may cause hyperglycemia and increase the risk of obesity, type 2 diabetes, and metabolic syndrome (Metabolic syndrome).

6. Sandwich biscuits

Sandwich biscuits are convenient, but their ingredients are not healthy, especially pop tarts, which contain refined white flour, brown sugar, high fructose corn syrup and soybean oil, and are very low in protein. According to a foreign study, if women eat sandwich biscuits for breakfast, there are only 3 grams of protein and 44 grams of carbohydrates, but they will eat more at lunch.

7. Skim cheese

Many women will choose a bowl of ordinary full-fat Greek cheese with fruit for breakfast, but if you choose fruity, sugary skim cheese, its sugar content is higher than the same amount of ice cream. Therefore, choose Greek yogurt made of whole milk and add berries as ingredients for breakfast, because fat helps keep you full and takes longer to digest than carbohydrates, which can trigger satiety hormones The release of cholecystokinin (CCK) promotes the digestion of fat and protein.

8. Oatmeal energy bars

Oatmeal energy bars are actually very high in sugar. Each oatmeal energy bar has only about 1 to 3 grams of fiber, and the protein content is also low. At the same time, it is made with a lot of sugar, so it will also increase blood sugar, insulin levels and cause inflammation.

9. Gluten-Free Processed Foods

Gluten-free food (Gluten Free) is a popular diet in recent years. By abstaining from wheat, barley, rye and other materials, it can reduce symptoms of intestinal discomfort or sensitivity. There is no harm in itself on a gluten-free diet, but eating processed gluten-free foods can cause health problems. A combination of rice, potato, and tapioca that replaces wheat flour in gluten-free breads and baked goods, is low in protein and fiber, and has a high glycemic index, which can raise insulin levels or cause Rebound hunger and weight gain.

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Responsible editor: Luo Jiaxin