Some foods to note in breakfast and how to eat to reduce negative impacts on the body.
Milk and fruit
Milk and fruit are both nutritious, but when combined in smoothies or fruit milk, the amount of fructose can be absorbed faster. Consuming too much fructose is associated with the risk of fatty liver.
Grinding fruits also reduces the amount of fiber, causing sugar to be absorbed quickly, easily causing blood sugar to rise sharply. To balance breakfast, you should add tofu, unsweetened yogurt or nuts to increase the amount of healthy protein and fat, helping to slow down the digestive process.
Cereals
Milk-filled cereals are a convenient choice, but many products contain high levels of sugar, even up to 30%. Even some types labeled "whole grains" or supplemented with dried fruit may contain more sugar than users think.
When choosing, you should prioritize low-sugar products and combine them with vegetables and fruits rich in fiber such as strawberries, apples, bananas or cherry tomatoes to limit rapid blood sugar spikes.
Bread and pastries
Cakes made from refined flour easily convert into glucose after entering the body. When eaten in the morning when blood sugar is still low, they can stimulate strong insulin secretion, causing blood sugar to increase rapidly and then decrease suddenly, causing an early feeling of hunger.
Instead of white bread, you should choose whole wheat, oat, buckwheat, or brown rice bread. Eating more green vegetables or eggs before eating bread also helps reduce sugar absorption.
Coffee
Many people have a habit of drinking coffee instead of breakfast. However, even black coffee can cause irritation when drunk on an empty stomach, especially in people with gastroesophageal reflux or stomach ulcers.
You should drink 1-2 glasses of filtered water before drinking coffee to reduce stomach and intestinal irritation. At the same time, coffee should not completely replace a nutritious breakfast.
