Breakfast is mandatory for some people before starting their activities in the morning. However, there are some people who choose to skip breakfast because it is unusual or is being rushed by time. Actually skipping breakfast can affect your body's activities throughout the day, you know. Because breakfast can be an energy source before you start the day.
Talking about breakfast, of course it can't be separated from the various food menus. Usually people will eat bread, boiled eggs, coffee, cereal, or fried rice which is a characteristic of Indonesia. However, from some of the breakfast menus that we usually eat, it turns out that there are breakfast menus that can cause inflammation, you know.
Curious about anything? Compiled from Live Strong, let's see the list!
Coffee with Sugar
The first menu most often eaten by the majority of people is coffee. Actually there is no problem if we eat coffee for breakfast, but most people will make coffee with added sugar, sometimes even the sugar content given is quite excessive. This is a concern that can trigger inflammation in the body.
When we consume excess sugar, the body releases insulin and tries to store the excess sugar in the body's fat cells. So if you consume coffee with excess sugar too often, it can cause excess weight gain or insulin resistance.
Therefore, instead of sugar, try to consume coffee with unsweetened plant milk or add stevia which is safer to consume.
Croissants
You know croissants, don't you? One of the typical French bread is indeed very often used as an option for breakfast, especially when juxtaposed with coffee. Unfortunately, these foods contain a lot of saturated fat which can lead to cholesterol. Not only that, croissants also contain refined carbohydrates, which we know can increase blood sugar levels and cause inflammation.
Sausage and Bacon
Who can resist a sausage and bacon breakfast? Besides being easy to find, the storage of these two foods is also not difficult. Plus the good taste makes many people like it. But it turns out that sausage and bacon breakfast does not provide many benefits for the body, you know.
Sausage and bacon are inflammatory processed foods that are high in saturated fat, so they can harm your health in the long run. However, if you are a sausage and bacon lover, you might be able to replace these two breakfast menus with plant-based meats. Make sure the brand of meat you buy contains ingredients and whole foods and is low in sodium.
Pastry
From muffins and donuts to other pastries, baked goods for breakfast have been around for a long time. Unfortunately, this type of breakfast can also trigger inflammation. Because pastries contain refined carbohydrates and sugar that can increase blood sugar.
Plus, baked goods often use oil or butter, which are high in saturated fat and omega-6 fats, both of which are pro-inflammatory if eaten in excess.
French fries
The next menu is french fries. Homemade French fries are a great food, but white potatoes have a high glycemic index and when fried in vegetable oil can increase inflammation.
To overcome this, you can mix white potatoes with sweet potatoes and fry them in a pan with extra olive oil or avocado oil. You can also add some spices or garlic to enhance the taste.
Waffles and Pancakes
Finally there are waffles and pancakes. If you like breakfast with something sweet, of course you will choose waffles and pancakes as a meal. In fact, for some countries, waffles and pancakes are the main choice for their breakfast menu. However, both of these food menus can cause inflammation because they contain refined carbohydrates and have a high glycemic index.
For those of you who want to eat waffle and pancake breakfast safely, you can overcome this by adding lots of fiber, vegetable protein, or foods that contain antioxidants as a side dish. You can also substitute high-fiber and nutrient-dense wheat flour or whole wheat flour for white flour, toss in high protein chia seeds, use heart-healthy olive oil and add antioxidant-rich blueberries.
Well, that was a list of breakfast menus that can cause inflammation that you can avoid. Actually, you can eat it occasionally if you really want it, as long as it is balanced with foods high in protein and other nutrients, as well as a healthy lifestyle, yes!