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Sep 4, 2023 · Learn about the health risks associated with eating refined flour, including high glycemic index, nutrient deficiency, digestive problems, and weight gain. Find out why whole wheat flour is a...
Feb 22, 2021 · In the book, Mark lays out a reset for your body by changing how you eat for 21 days. He suggests avoiding dairy and grains, especially white flour. “Our biology has been hijacked by the wrong...
- 28 min
- 151.6K
- Katie Couric
May 5, 2019 · How Unhealthy Is White Flour?🍃 21 Day Sugar-Free Challenge 🍬 - https://sweetfreedomlife.com/21-day-challenge/We are launching our podcast next week and I'l...
- 6 min
- 15K
- Sweet Freedom Life
- Overview
- 1. Sugary or highly refined cereals
- 2. Pancakes or waffles
- 3. Buttered toast
- 4. Muffins
- 5. Fruit juice
- 6. Breakfast pastries
- 7. Sweetened and low fat or nonfat yogurts
- 8. Breakfast bars
- 9. Processed meats
With many people claiming that breakfast is the most important meal of the day, you may wonder whether all breakfast options are created equal.
After all, who wouldn’t like to enjoy a tasty, filling, and nutritious breakfast that keeps them fueled for the morning ahead?
Perhaps unsurprisingly, the healthiest breakfast choices contain a combination of protein, fiber, and healthy fats to keep you feeling full until lunchtime, along with a moderate amount of unrefined carbs to provide quick energy (1, 2, 3).
Unfortunately, many common breakfast foods don’t meet these criteria and may leave you feeling either hungry shortly after eating or uncomfortably full.
Despite their sweet, crunchy profile and common presence on the breakfast table, most sugary cereals won’t sustain you for long.
They’re typically full of sugar and low in protein, meaning that they’ll rapidly increase your blood sugar levels. This can lead to irritability and hunger once the blood-sugar-reducing hormone insulin takes effect (4).
Likewise, even unsweetened cereals like corn or bran flakes tend to be low in protein, with just 2 grams of protein per cup (25 grams) and 4 grams of protein per cup (45 grams), respectively. So, while they contain less added sugar, they’re still not the best way to start your day (5, 6).
Even more natural-seeming options like granola are often loaded with added sugars, which have been linked to obesity, type 2 diabetes, and heart disease (7).
We hate to break it to you, but pancakes and waffles are not a nutritious way to fuel your mornings. Despite their tasty profile, these comfort foods are often made with refined white flour and topped with butter and syrup, which is essentially pure sugar.
This means that pancakes and waffles are high in calories, fat, and sugar, yet lacking in protein and fiber. So, while they can fill you up quickly, they won’t keep you full for long (2).
Buttered toast is a simple and easy breakfast. All you need is a slice of bread and some butter, and you’re in for a crunchy, salty morning meal.
Nevertheless, this option won’t sustain you for any lasting amount of time due to its lack of protein. The vast majority of the calories in buttered toast come from the carbs in the bread and the fat from the butter (8, 9).
Muffins are widely considered to be a somewhat healthy choice for breakfast, especially if they contain healthy ingredients like bran, oats, apples, or blueberries.
Unfortunately, this is often a misconception. In fact, most muffins are made with refined white flour, oil, and loads of sugar, offering little in the way of protein or fiber. Additionally, they’re often large and loaded with calories, some containing nearly 400 calories each (10).
Even though you might think that quenching your thirst with fruit juice is healthier than drinking sugary sodas or sweetened teas, it’s not the best drink choice.
While fruit juice contains nutrients and antioxidants, it’s high in sugar and low in the fiber found in whole fruits, meaning it’s not particularly filling (11).
Donuts, cinnamon rolls, danishes, and toaster pastries are just a few examples of the many breakfast pastries that are commonly reached for on busy mornings.
However, these aren’t good choices for your go-to breakfast. They’re loaded with sugar, fat, and calories while being low in protein and fiber. That means they’re unlikely to keep you full for any significant amount of time, and you may end up hungry long before lunchtime (12).
Among yogurt’s many benefits, it’s a good source of protein and probiotics. Probiotics are live bacteria that may improve your digestive health (13).
However, many types of yogurt are loaded with added sugar, making them less healthy choices. What’s more, many popular varieties have had most or all of their fat content removed, which means they may be less filling than full fat alternatives (14).
There are many varieties of breakfast bars on the market, from granola to cereal to oat bars.
Regrettably, the vast majority of these are highly processed and full of added sugars, which makes them a suboptimal breakfast choice (15).
Essentially all common breakfast meats are highly processed — bacon, sausage, and ham included. These are loaded with salt, which may increase blood pressure in salt-sensitive individuals (16).
They also contain other additives like nitrites, which may increase your risk of certain cancers like stomach cancer. Nevertheless, more research is needed to fully understand how processed meat intake affects cancer risk (17, 18).
Dec 9, 2016 · Whilst there is minimal health risk from the flour itself, the lack of nutritional value in white flour could mean that you are not consuming your recommended quantities of nutrients each day. This has the potential to put you at a higher risk of developing preventable diseases like type 2 diabetes.
Feb 15, 2018 · I’ll reveal the best and worst grain sources, why going gluten-free isn’t always a great idea, and answer whether you really need to give up bread entirely. Armed with this information, you’ll have everything you need to make an informed decision about this confusing, contentious food.
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Jan 8, 2021 · Here are the facts on whether flour is bad for you or not. By learning how to make the best choice, you can do what is best for you. It is true that many foods made with flour are not healthy, but that is not entirely to blame on the flour itself.
