Wednesday, May 25

What is the mistake you should never make with your breakfast, according to nutritionists

The breakfast is very important, since it is usually the food that sets the tone on the diet for the rest of the day. Which means that it is essential pay attention to what we usually eat first hour in the morning Y choose healthy options.

The good news is that today we have within our reach powerful super foods, which are considered great allies for their nutrient density; not in vain are they classified as the healthiest on the planet. While there are some basic products that will make any breakfast a nutritious food, full of energy and with therapeutic benefits. In the same way, there are foods that can ruin any effort to “Have a healthier breakfast.”

Specifically, several experts agree that there is a basic element breakfast, which is better to avoid: the white toast. Especially when it comes to choosing a nutritious and low calorie breakfast. It is a food derived from refined grains, which are usually related to negative health consequences.

It is true that white toast can be a fundamental complement in the breakfast of many and in fact it is normal to think that they are the perfect and balanced companion for the typical eggs. In such a way that it is just as important to monitor the quantities, as it is to know how to select the best bread alternatives; not all breads are the same.

Therefore, this does not mean that you should skip the bread entirely, but it does mean that we must limit the amount of refined grains and better yet, avoid them. The reason is simple, when a grain is refined, as in the making of harina for white bread, the outermost and innermost layers of the grain and the worst of all is that this removes fiber and close to 25% of its protein content.

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In such a way that the main reason for think twice Before basing breakfast on white toast, it has a lot to do with your low in fiber and protein, and how this it affects digestion, intestinal health Y body weight. further white bread is digested and absorbed quickly, this makes blood sugar rises rapidly.

It is because of that since many years, we have been hearing about advantages of switching to white toast, by browns What does this mean? Normally all variants of box bread most popular and accessible, they are made with wheat flour ycEach grain of wheat flour consists of 3 parts: the endosperm, the germ and the bran.

However, the flour contained in the white toast is more processed than brown toast. What happens with these types of variants of White bread, is that during processing, the germ and bran of the wheat grain are removed, leaving only the white endosperm Y starched. Although the endosperm is the bulk of the grain, it has the least amount of nutrients.

On the contrary the whole wheat or brown bread, as its name indicates it is made with whole wheat flour and is distinguished by a production process in which they are preserved the germ Y the bran intact. And that is why it is a food that contains many more nutrients, especially fiber.

In recent months much has been warned American population, on the effects of a excessive consumption of refined carbohydrates, among which are in the list of most consumed, the white toast. his habitual consumption Y recurrent, in the long term could lead to the following effects:

  • Alterations in blood glucose levels
  • Fatigue
  • Humor changes
  • Cravings and anxiety to eat
  • Hormonal imbalances
  • Depression
  • Weight gain
  • Digestive disorders
  • Constipation
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Various nutritionists advise consuming A slice of whole wheat bread of good quality. The saved containing the brown toast contains a lot of fiber and the germ provides various nutrients, such as the protein, vitamin E, B vitamins, magnesium, manganese, iron, phosphorus, potassium, and zinc. It is especially striking to know that your wealth in fiber, vitamins and minerals, are preserved and for that simple fact will always be the healthier alternative.

Nutritional comparison:

Whole wheat bread (1 slice)

  • Calories: 100
  • Fiber: 3 grams
  • Protein: 4 grams
  • Thiamine: 7%
  • Niacin: 7%
  • Folate: 3%
  • Iron: 4%
  • Magnesium: 6%
  • Manganese: 30%
  • Phosphorus: 6%
  • Zinc: 3%

White bread (1 slice)

  • Calories: 80
  • Fiber: 1 gram
  • Protein: 2 grams
  • Thiamine: 7%
  • Niacin: 7%
  • Folate: 8%
  • Iron: 6%
  • Magnesium: 2%
  • Manganese: 7%
  • Phosphorus: 3%
  • Zinc: 1%

Finally, it is important to give ourselves the task of choosing those foods that are more pure Y natural, are the better for health Y body weight. Bet on choosing variants of whole grain bread, organic and local, to be free of additives and chemicals, are usually a much more alternative you Y charity. The best of all is that this simple dietary change, it will be of great help to lose weight, improve digestive health and inclusive cardiovascular.

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