True that breakfast is the most important meal of the day. But how many of you know what foods to eat and what to stay away from the first thing in the morning? As it is the maiden meal that goes into your body after a long night’s rest, you need to be extra careful about what you consume. It shouldn’t be too sweet, nor too spicy, nor too salty. And it should definitely not be junk food!
So how do you know what your most healthy choices are? Here’s a list of 10 foods you should stay away from on an empty stomach and 10 choices you can replace them with.
Foods To Avoid On An Empty Stomach
1. Pastries And Cakes
The disadvantage of eating foods with yeast is that it disturbs the lining of your stomach, which leads to flatulence. You don’t want to be bloated for the rest of the day, do you? Also, eating sweet stuff first thing in the morning can cause a sudden hike in your blood sugar levels. It is always wise to stay away from too much sugar and calories in the wee hours of the day.
2. Yogurt And Fermented Dairy Products
Yes, a bowl of yogurt does sound like a good and nutritious breakfast option. But that is far from the truth. Consuming yogurt on an empty stomach forms hydrochloric acid in your tummy, which kills all the lactic acid bacteria, which could, in turn, affect your immunity and overall strength. Also, if you are fond of flavored yogurts, then you are voluntarily pumping unwanted trans fats and chemicals into your body.
We all know that pears are brimming with essential nutrients and fiber. But it is best if you chose not to eat pears on an empty stomach. They contain crude fibers, that are capable of injuring your mucous membranes when consumed on an empty stomach. It is best to stay away from pears especially if you are prone to frequent digestive disorders.
Tomatoes contain high amounts of tannic acid, which could lead to acid reflux when eaten in the morning. There are also chances of people with food intolerance finding it difficult to digest large amounts of tomatoes. They can also cause gastric ulcers and vitamin overdose if consumed regularly in the morning.
5. Cucumbers And Other Green Veggies
Who knew even cucumbers could hurt you! Shocking, isn’t it? Raw foods are rich in amino acids which can lead to heartburn, flatulence, and abdominal pain when consumed on an empty stomach. Let’s just stick to the cucumbers in the afternoon salads, shall we?
Bananas are super-foods that can benefit you in many ways. But as they are rich in magnesium and potassium, consuming them for breakfast can shoot up your potassium and magnesium levels, which could pose many dangers to health. So why not add a few slices of banana to your peanut butter sandwich or to your cereal instead of consuming it alone?
7. Carbonated Drinks
This is a strict no-no! Intake of carbonated drinks early in the morning can damage the mucous membranes of your stomach. They also reduce the blood supply to your body, leading to slow digestion of food. Not to mention the humongous amounts of sugar that will go into your body with every sip of soda you ingest.
Breakfast meals are supposed to be mild, healthy, and wholesome. So it’s best to keep a distance from spices. They can cause damage and irritation to your gastric mucosa, resulting in acid production in your stomach.
9. Citrus Fruits
Consuming citrus fruits like limes, lemons, oranges, grapefruit in the mornings is not advised, though they are high in essential nutrients. The citric and ascorbic acids present in these fruits can and can cause heartburn and acid reflux. They can also cause you to suffer from gastric ulcers.
Consuming a bar of chocolate or a thick slice of chocolate cake might sound tempting. But sweets are not exactly the best choice to feed your body first thing in the a.m. Eating sweets will take your insulin levels for a toss and significantly increase the load on your pancreas. This may lead to diabetes and many other chronic diseases.
Foods To Eat On An Empty Stomach
Oatmeal creates a protective layer around the lining of your stomach. This lining prevents hydrochloric acid from causing any damage to the stomach walls. Oatmeal contains soluble fiber, which benefits you by lowering the cholesterol levels in your body.
Buckwheat stimulates your digestive system and is an excellent source of protein, iron, and vitamins. It is known to improve your heart health by regulating your blood pressure and cholesterol levels. Buckwheat is also filled with free radical fighting antioxidants. It is a great breakfast option for those with gluten intolerance, digestive disorders, and diabetes.
3. Cornmeal Porridge
Cornmeal porridge helps in removing toxins and heavy metals from your system. It also helps in normalizing intestinal microflora, making you feel full for a long time. It is high in dietary fiber and is known to boost your metabolism and digestive system. It can also keep many diseases at bay by regulating your blood sugar and cholesterol levels.
4. Wheat Germ
Wheat germ is one of the richest sources of vegetable proteins. Jam-packed with fiber, magnesium, zinc, folate, potassium, and phosphorus, it can keep your body fit and healthy. Wheat germ is also an excellent source of vitamin E. If you add 2 tbsp of wheat germ in your diet, you will get about 15% of the recommended daily value of vitamin E and 10% of the daily value of folic acid. It is also known to keep your digestive system healthy.
Known to be one of the top sources of inexpensive yet essential protein, the benefits of eating eggs for breakfast are endless. Many studies have found that eating eggs for breakfast can significantly cut down your daily calorie intake. Eating an omelet or a hard-boiled egg per day for breakfast will make up for a significant portion of your daily protein requirement.
Eating watermelon on an empty stomach provides you with good amount of fluids and is also good for your health. It is good for your eyes and heart as it’s rich in lycopene. The other nutrients that swim in the red, juicy flesh of this super-fruit include vitamins A, B1, B5, B6 and C, potassium, and magnesium.
Blueberries are power packed with fiber, low in calories, and extremely high in nutrients. According to a recent study, eating blueberries on a regular basis improves your memory and regulates your blood pressure and metabolism. These wonder-berries are also rich in antioxidants that will help neutralize the free radicals in your system.
8. Whole Grain Bread Without Yeast
Carbohydrates are important for you and the best time to eat some is in the morning. Consuming yeast-free bread will also help regulate the yeast levels in your body. Another advantage is that yeast-free bread will shield you from the side effects of candida (a fungus that is commonly present in yeast). A couple of slices of buttered, yeast-free whole grain bread is all you need to get going first thing in the morning.
Packed with protein and unsaturated fats, nuts can fill you with energy when consumed in the morning. Eating nuts for breakfast will improve your digestion, normalize the pH levels in your stomach, and help you shed some weight too. Both the monounsaturated and polyunsaturated fats found in the nuts are known to keep your cholesterol levels under check, thus keeping your heart healthy.
Honey helps awaken your body in the morning. It also fills you with new energy and boosts your brain activity. If you anticipate a tough day ahead, add some honey to your breakfast to get enough of the “feel-good” hormone serotonin. You can take it with milk, cereal, or even with your yeast-free whole-grain toast.