The morning meal includes many options, but not all of them are equally healthy, says Russian endocrinologist and nutritionist Oksana Mikhaleva. She points out that certain foods that are commonly considered popular breakfast foods may actually be unhealthy.
For example, bacon and eggs and instant cereals, according to the expert. are not the healthiest choice for breakfast.Sandwiches with white bread, sausage or cheeseare also not recommended as they are high in calories and have low nutritional value.
Instead, Mikhaleva advises choosing healthy sandwiches made from whole grain bread, baked turkey, vegetables and cream cheese. Cereals, muesli and granola are also not recommended for morning meals because although they may contain vitamins and minerals, most of them are lost during the cooking process and added chemically at the end of the process.
The endocrinologist also warns that fried eggs with bacon or sausage for breakfast can contribute to excess weight gain and an increased risk of gallstone disease due to its high calorie and fat content.Instant porridge, in turn, contains a large amount of simple carbohydrates, but not enough vitamins, minerals and fiber, which leads to a rapid increase in blood sugar and insulin levels.
Dietitian Vasilisa Ponomareva named especially for MedicForum the 5 best breakfast options.
Oatmeal with berries and nuts
“Oatmeal is high in fiber and has a low glycemic index, which helps control blood sugar,” says Ponomareva.
Adding fresh berries and nuts gives this breakfast more vitamins, minerals and healthy fats.
< h3>Scrambled eggs with vegetables
Scrambled eggs are an excellent source of protein, which helps you feel full and maintains stable blood sugar levels. Adding vegetables such as spinach, tomatoes and peppers increases the fiber and vitamin content.
Curd casserole with berries
“Cottage cheese is rich in protein, calcium and other nutrients. Baking it with berries adds flavor and antioxidants that are good for cardiovascular health.”
Whole Grain Avocado Toast
Whole Grain Toast contains a lot fiber and have a low glycemic index. Avocados are rich in healthy fats that help lower cholesterol and support heart health.
Buckwheat Porridge with Yogurt and Nuts
“Buckwheat is rich in nutrients and has a low glycemic index. Add yogurt and nuts increases the content of protein and healthy fats, making this breakfast an ideal choice for controlling sugar levels and blood pressure.”
Earlier, MedicForum wrote about the dangers of sweet yoghurts.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.