“Worst for breakfast” If you eat this kind of food every day… [식탐]

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[헤럴드경제=육성연 기자] Since the pandemic (a global pandemic), as more people eat only two meals a day, the number of people not eating breakfast has also increased. However, according to various studies or common opinions of experts, breakfast helps to stabilize blood sugar levels while providing energy to our bodies that have fasted all night, enhances concentration and learning ability, prevents overeating at lunch and dinner, and provides a balanced intake of nutrients. It affects.

It just depends on what kind of food you eat for breakfast. In particular, since breakfast is often a fixed menu that suits your taste, the impact of continuous intake is inevitably high.

Breads such as toast & muffins with jam and butter

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Representatively, toast with jam on white bread is a common morning menu, but it has the problem that it is quickly converted into glucose in our body and raises blood sugar levels. In 2018, the German Diabetes Center pointed out that in the morning when blood sugar is low due to a long empty stomach, blood sugar can quickly rise when food suddenly comes in, so be careful of refined carbohydrates such as jam or white bread.

Cream cheese or butter, which is eaten on bread, is also high in saturated fat, so you need to be careful if you eat it every morning for a long time. Breads with a lot of butter, oil, and sugar, such as bagels and muffins, are also applicable. In fact, according to a 2022 joint study by Professor Cha Yeon-soo of the Department of Food and Nutrition at Chonbuk National University and the Rural Development Administration, the fasting blood sugar and cholesterol levels of the group that ate breakfast mainly on bread, such as cream cheese bagels or ham and cheese sandwiches, were significantly higher than those of the group that ate Korean food.

High-sugar cereals and energy bars

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The same goes for cereal or energy bars. It is easy to be regarded as a ‘nutritious breakfast’ with added vitamins and minerals, but when you check the nutrition label, there are many products with a lot of sugar. The latest trend in granola is also made from oats, which are famous for their superfood, but are often high in added sugar.

When purchasing a product, it is better to choose one that is made from whole grains and has a low content of sugar or food additives.

Bacon, Ham, and Sausages

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If you eat breakfast every day, you also need to limit your intake of processed meat. Processed meat is a food designated as a ‘Group 1 carcinogen’ by the International Agency for Research on Cancer (IARC) under the World Health Organization (WHO), which refers to a group of substances whose carcinogenic potential has been scientifically proven. As charcuterie, a European-style handmade processed meat product, has recently become a trend, the purchase of Jambon and Prosciutto is increasing, but processed meat is not appropriate as a frequently eaten food.

For breakfast, replacing processed meat with other protein foods such as eggs or tofu is healthier and easier to digest.

Peel off with a banana, fruit juice, or coffee

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Breakfast that is too light is also a problem. Typical menu items include a banana, a glass of fruit juice or milk, and morning coffee. Even if it is a nutritious food, it can be a problem if you skip a meal in the morning with ‘this alone’.

If you drink ‘only milk on an empty stomach’ or ‘just a cup of coffee’, the secretion of stomach acid can be stimulated, which can put a strain on the stomach, and ‘one banana’, which lacks protein, is also not enough for breakfast. Fruit juice also reduces dietary fiber in the process of being juiced and can raise blood sugar more quickly. It is desirable to eat these foods along with other foods in a nutrient-balanced diet.

Kang Jae-heon, a professor of family medicine at Kangbuk Samsung Hospital, said, “It is easy to think that eating a simple breakfast with a banana and a glass of fruit juice is low in calories and good for weight control. He said, “Especially, essential nutrients such as protein, calcium, and iron are lacking, so a healthy breakfast is not enough.”

gorgeous@heraldcorp.com