From smoothies to granola and coffee – is your favourite breakfast harming your health?
MOST of us have a go-to breakfast, whether it be a classic bowl of cereal topped with milk, eggs on crunchy buttered toast or perhaps a croissant, crisp on the outside, soft in the middle.
Though your favourite meal might hit the spot, making your mornings feel a little less dreary, have you ever stopped to think about the impact it’s having on your health?
London Nutritionist Lily Soutter shares the potential pitfalls of your brekky, as well as some easy alternatives…
Milk and cereal
Crunchy cereal drenched in milk is a classic in homes across the UK, but there may be a slight pitfall.
“Some breakfast cereals can be high in added sugar. Too much-added sugar can lead to tooth decay and weight gain,” says Lily.
“Furthermore, sugary cereals may lead to that blood sugar rollercoaster, resulting in energy crashes and hunger shortly after eating.”
Lily recommends taking a quick glance at the traffic light label on the front of the cereal box which can provide an insight as to whether the cereal is high in sugar – it will flag up in red.
“You can also check the nutrition label on the back of the pack, with ‘high sugar’ being classified as more than 22.5g sugar per 100g,” she adds.
Not all breakfast cereals are high in sugar though, and some can be a source of fibre and may be fortified with nutrients such as B vitamins, iron and vitamin D.
“Cereal can be a quick and convenient breakfast, but choosing wisely is key.
“Ideally, opt for a low-sugar cereal which is classified as having less than 5g of sugar per 100g.”
For instance, Weetabix, Cheerios Multigrain and Original Shreddies.
Granola
There’s a pretty big reason why granola tastes so good.
“Just like with cereal, some granola can be quite high in sugar. Opting for a granola with a low sugar content would be the best choice,” says Lily.
Granolas such as Lizi’s Granola offer a low-sugar option.
Check the ingredients list too: if sugar or a variant of sugar such as honey, is in the first three ingredients, then try searching for an alternative.
Alternatively, try just a sprinkle of granola on top of Greek yoghurt, oats and fruit, for a hint of sweetness without going overboard.
Or even make your own – that way you can keep track of just how much sugar is going into it.
Croissant
Pastries are delicious, there’s no denying it.
And while there’s nothing wrong with enjoying a croissant or pain au chocolate for breakfast from time to time, Lily says it’s important to be aware they are high in saturated fats.
“In fact, a single croissant can contribute to nearly half of our daily saturated fat allowance. “Too much of this type of fat may raise blood cholesterol levels, increasing the risk of heart disease.”
If you fancy adding some fillings to your croissant, instead of going sweet with chocolate and creams, Lily suggests giving it a healthier twist by filling it with nutrient-dense ingredients: “For instance, lean chicken with an olive oil-based pesto alongside veggies such as tomato, rocket and artichoke.
“Alternatively almond butter and sliced banana can provide a tasty and nutritious filling.”
What does a healthy breakfast look like?
As you’re essentially ‘breaking your fast’ after not eating for a number of hours, taking time to fuel our body for the day ahead and listening to hunger and fullness queues can help give you energy for the day ahead.
It can also help us make more informed food choices during the day, preventing us from becoming getting hungry and turning to snacks too often:
A well planned breakfast could contain one of each of the following:
- A fibre-rich carbohydrate source: Carbohydrate provides us with energy and fuel for the day ahead, as well as being a valuable source of fibre to protect gut health. Choices could include wholegrain bread, low sugar/ high fibre breakfast cereal, porridge oats.
- A protein source: Protein is important for growth and repair in the body. Including a protein source with our breakfast can help us feel fuller for longer as well as protect muscles. Choices could include yoghurt, beans, milk, eggs, nuts, seeds.
- Fruit and vegetables: These are valuable sources of vitamins, minerals and fibre. Choices could include tomato, mushroom, berries, apple, banana.
Source: British Dietetic Association
Coffee
A speedy grab ‘n’ go option, skipping food and sipping on a coffee might give you a quick hit of liquid energy, but that’s pretty much all it will provide.
“While there is no one size fits all approach when it comes to breakfast, research suggests that on average, consuming breakfast helps with maintaining a balanced diet and healthy body weight.
“Not only can breakfast help to keep hunger at bay, but may also improve mental performance, concentration and even mood,” explains Lily.
“Rather than consuming your morning coffee in isolation, enjoy it alongside a nourishing breakfast which provides sustained energy and supports health.
“Or if you’re in a rush and not particularly hungry, perhaps a coffee-flavoured homemade smoothie, so you still get your caffeine hit but with additional breakfast nutrients.”
A whole avocado spread on toast with eggs
“Eggs with avocado on toast would make a balanced and nourishing breakfast for many,” says Lily.
But, she warns the type of bread you choose can alter the nutritional status of your breakfast.
“Opting for wholegrain bread provides more fibre in comparison to white refined bread.”
And while avocados are a source of healthy fats, fibre, vitamins and minerals, it’s important to bear in mind that they are also sky high in calories.
Opt for half an avo rather than a whole one, and save the other half for tomorrow!
Full fry-up
Crispy bacon, buttered toast and runny eggs… just a few of the things that make a full fry-up delicious.
However, they can be high in salt and saturated fat.
“It’s possible to make some healthier modifications to this breakfast.
“For example, poaching and grilling over frying, opting for lean sausages and bacon, choosing wholegrain toast, and having a greater ratio of plants on the plate including tomatoes, mushrooms and beans,” says Lily.
Protein shake or smoothie
“There is certainly a place for protein shakes; they are convenient, especially when strapped for time.
“However, some can be high in calories and sugar, which may not always be easy to spot when buying on-the-go.
“Other protein shakes may have an unbalanced ratio of macronutrients, for example, they may be high in protein but have little to no carbohydrates, healthy fats or fibre,” says Lily.
Aim to make your shake balanced and not too heavy on sugar.
“Pick one to two portions of fruit, a low sugar liquid base (such as almond milk), a source of carbohydrates such as oats, along with fibre and healthy fats such as seeds or avocado,” explains Lily.
Piece of fruit
Another easy grab ‘n’ go option, fruit might seem like a great choice for breakfast.
While a crunchy apple or juicy pear might be jam-packed full of nutrients, antioxidants and fibre, they are also low in protein.
“Including a protein source at breakfast may help us to stay fuller for longer, which may help to reduce unnecessary snacking and overeating later in the day.
“What’s more, spreading our protein consumption evenly throughout the day is better for building and maintaining muscle mass.
“Why not try combining your fruit with some natural yoghurt and seeds to add protein, fibre and some healthy fats?” says Lily.
What a nutritionist eats for breakfast
London Nutritionist Lily Soutter says: “I love my morning porridge with ground flaxseeds.
“I use jumbo whole oats for that slow release of energy.
“I cook my porridge with cow’s milk for a protein boost and top with milled flaxseeds for that additional fibre hit.
“We’re all unique, therefore the best breakfast will depend on individual preferences, dietary needs and health goals.
“However, on average most individuals will do well with a balanced breakfast providing a source of protein, carbohydrates, healthy fats and fibre.
“Try natural yoghurt with fruit and seeds, overnight oats, egg and avocado on wholegrain toast, or even peanut butter and banana on toast.”