Multiple studies have shown that eating carbohydrates right after waking up in the morning releases chemicals like dopamine and cortisol. This makes you sleepy and lazy. Eating them early in the morning can also help with weight gain. According to a 2018 study by Harvard Medical School If you want to stay active throughout the day and get healthy nutrition, you should eat foods rich in complex carbohydrates at breakfast (Disadvantages of Complex Carbohydrates in Breakfast) should be avoided. We’re telling why.
Your body needs enough energy to get you ready for a busy day, so breakfast should be packed with protein, vitamins, and a variety of nutrients like fruits, nuts, and herbs that nourish you.
What are the most common complex carbohydrates
What are complex carbohydrates?
Sugars are made up of long, complex chains of tissue that usually take longer to break down and use in the body. It provides more stable energy.
complex carbohydrates Found in foods such as peas, beans, whole grains, rice, chickpeas, sweet potatoes, and vegetables. Image: Shutterstock
Here’s why it’s recommended to avoid complex carbs in breakfast
Breakfast is the first meal of the day and we should choose it wisely. Breakfasts that have been around for years sound delicious, but they can also lead to insomnia throughout the day.
1 Decreases insulin sensitivity
Eating carbohydrates in the morning can significantly reduce insulin sensitivity. Therefore, fat is stored in the stomach.
2 Decreases leptin sensitivity
A carbohydrate-rich breakfast can reduce sensitivity to leptin, making you less satisfied and less full.
3 Increase appetite
Eating carbohydrates for breakfast can significantly increase the ghrelin response, a hunger hormone. This signals to the brain that it is time to eat. Ghrelin signals the pituitary gland to release hormones that play an important role in releasing insulin and protecting heart health.
4 Reduce blood sugar response
Eating a carbohydrate-rich meal at breakfast also lowers the glycemic index, which alters blood sugar levels.
5 Causes of Intestinal Dysbiosis
This is due to an imbalance of gut flora. This involves loss of beneficial microbial input or signal and amplification of pathogenic microorganisms. Gut dysbiosis usually occurs when the bacteria in the gastrointestinal tract become unbalanced.
The right way to start your day
Dietitian Manpreet touched on this in her recent Instagram post, saying the day should be healthy, so
After waking up, drink 400ml of water from the copper vessel.
Start the day with healthy fats – almonds – 5, walnuts – 2 servings, 1 Brazil nut.
Add a nutrient-dense beverage like moringa water, gond katira water, or fenugreek seed water to your morning regimen.
Eat fruits like bananas or papayas before breakfast.
Eat a protein-rich breakfast to keep you feeling fuller for longer.
These can be healthy options for breakfast
According to a 2007 NCBI study, low-carb, protein-rich foods not only keep you satiated throughout the day, they also keep your energy meter high. So let us know the best low-carb options for your breakfast:
Chia Seed Pudding
Fermented Bajra Dosa and Coconut Chutney
Paneer Deep-Fried (Shallow Fried/Roasted) + Besan ka Chila with Mint Chutney
Pea and Peanut Vegetable Oatmeal
Oatmeal and Moong Dal Idli (mustard and curry leaves)