Breakfast is one of the most important meals of the day, and many people choose to include fruit in their first meal. However, according to a nutritionist, there are certain fruits that are best avoided in the morning. Next we are going to explore what these fruits are and why it is advisable to avoid them at breakfast.
Why should you be careful with very sugary breakfasts?
In recent times, consuming breakfasts high in sugar has been increasingly discouraged, as they can cause blood sugar spikes. This can result in symptoms such as dry mouth, needing to urinate more frequently, fatigue, intense thirst, and cravings. In the long term, these sugary breakfasts can increase the risk of developing type 2 diabetes, which is characterized by high blood glucose levels. However, this does not mean that we should completely eliminate sweet foods from breakfast. In fact, fruits can be included in breakfast, as long as the right ones are chosen. The nutritionist and psychologist specialized in eating behavior, Francia Durante, gives us some advice in this regard.
The 4 fruits that are best avoided in the morning
According to the nutritionist, there are four fruits that are best avoided at breakfast, especially if consumed in excess. These fruits are:
- Ripe banana: As a banana ripens, the starch is transformed and the sugar content increases. This causes the glycemic load to also increase, reaching a value of 10.1. However, a green banana does not present the same problem, as it is less digestive and has a lower glycemic index. In addition, the nutritionist recommends avoiding eating cherries for breakfast.
- Grapes: Grapes are another fruit that should be avoided at breakfast. They are high in sugar and can contribute to increasing the glycemic load of the morning meal.
- Pineapple: Although pineapple is a delicious and refreshing fruit, it is also rich in sugar. Therefore, it is best to avoid it at breakfast, especially considering that it also contains FODMAPs, which are fermentable foods that can be difficult for some people to digest.
- Mango: Mango, in addition to being high in sugar, also belongs to the FODMAP group. This means it can cause digestion problems in some people.
It is important to keep in mind that these fruits should not be completely eliminated from the diet, but should be consumed in moderation and preferably at other times of the day.
How to consume fruits in the morning?
In addition to considering which fruits to avoid for breakfast, it is also important to consider how fruits are consumed in the morning. According to the nutritionist, the way of consumption plays an important role in how the body absorbs the sugars from the fruits. Below are some recommendations:
- Avoid fruit juices: Drinking fruit juice is not a good option as it eliminates most of the fibers present in the fruit. This means that you are only left with the sugar in liquid form, which can be worse than drinking soda.
- Be careful with smoothies: Although smoothies may seem like a healthy option, the nutritionist warns that the fibers of the fruit break down during the preparation of the smoothie. This means that sugar absorption is much faster than if you ate the whole fruit. Additionally, many commercial smoothies contain added sugar.
If you really want to consume fruits in liquid form, the nutritionist recommends adding chia seeds for fiber and protein, nuts for omega 3 fatty acids, and Greek yogurt for healthy fat. These additions will help reduce sugar absorption and lower the glycemic load of the food.
Recommended fruits for breakfast
Although there are fruits that are best avoided at breakfast, there are also others that can be enjoyed in the morning. The nutritionist suggests some breakfast recipes using red fruits and kiwi:
- Strawberry bowl: Prepare a bowl of strawberries and add yogurt, almond butter for magnesium, and a little honey (or a mixture of coconut sugar and erythritol) to sweeten.
- Fruit yummy: Take milk kefir as a base and add red fruits (strawberries, raspberries, blueberries), crushed almonds and hazelnuts, coconut sugar and erythritol to sweeten, chia seeds to obtain omega 3 fatty acids, and if you wish, some chocolate chips .
- Healthy pancakes: Prepare some homemade pancakes with type 110 spelled flour, an egg and water (the dough should have a consistency similar to that of waffles). Once cooked, cut slices of kiwi and place them on the pancakes, adding a little maple syrup.
These breakfast options are delicious, nutritious, and contain no fruits that should be avoided in the morning.
James Garcia Rodriguez
James García was born on March 15, 1985 in Bogotá, Colombia. From an early age, he showed an innate interest in writing and the search for truth. His passion for journalism led him to study Social Communication and his ability to investigate deep stories and focus on social issues made him a reference in the field of journalism in Colombia.
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