Introduction
If you’re looking to live a longer, healthier life, it’s important to pay attention to what you eat for breakfast. Studies have shown that certain breakfast habits can shorten your life, while others can help you live longer. In this article, we’ll explore six breakfast habits that science says are shortening your life, and provide some healthier alternatives. From sugary cereals to processed meats, we’ll discuss the foods you should avoid and the ones you should include in your breakfast routine. So, if you’re looking to make some changes to your breakfast habits, read on to learn more.
6 Breakfast Habits Shortening Your Life, Science Says — Eat This Not That
Breakfast is the most important meal of the day, but it can also be the most dangerous. According to recent studies, certain breakfast habits can actually shorten your life. Here are six breakfast habits that science says you should avoid, and what you should eat instead.
1. Eating Too Much Sugar
Eating too much sugar can lead to a host of health problems, including obesity, diabetes, and heart disease. Studies have shown that people who consume more than 25% of their daily calories from added sugars have a higher risk of death from heart disease. Instead of sugary cereals and pastries, opt for a breakfast that is high in protein and fiber, such as oatmeal, eggs, or Greek yogurt.
2. Eating Too Much Processed Food
Processed foods are often high in sodium, sugar, and unhealthy fats, which can increase your risk of heart disease, stroke, and other chronic diseases. Instead of processed breakfast foods, opt for whole foods such as fruits, vegetables, nuts, and seeds.
3. Eating Too Much Red Meat
Eating too much red meat can increase your risk of cancer and heart disease. Studies have shown that people who eat more than 18 ounces of red meat per week have a higher risk of death from heart disease. Instead of bacon and sausage, opt for lean proteins such as eggs, fish, or tofu.
4. Eating Too Much Refined Carbohydrates
Refined carbohydrates, such as white bread and sugary cereals, can cause a spike in blood sugar levels, which can lead to diabetes and other health problems. Instead of refined carbohydrates, opt for whole grains such as oatmeal, quinoa, or brown rice.
5. Eating Too Much Salt
Eating too much salt can increase your risk of high blood pressure, stroke, and heart disease. Studies have shown that people who consume more than 5 grams of salt per day have a higher risk of death from heart disease. Instead of adding salt to your breakfast, opt for herbs and spices to add flavor.
6. Eating Too Much Caffeine
Caffeine can be beneficial in moderation, but too much can lead to anxiety, insomnia, and other health problems. Studies have shown that people who consume more than 400 milligrams of caffeine per day have a higher risk of death from heart disease. Instead of coffee or energy drinks, opt for herbal teas or decaffeinated coffee.
By avoiding these six breakfast habits, you can help ensure a longer and healthier life. Eating a balanced breakfast that is high in protein, fiber, and healthy fats can help you stay energized and focused throughout the day.
There are two kinds of people: those who love breakfast, and those who loathe it. Whether you’re into filling up with a feast, keeping things on the lighter side, or completely skipping it, this beginning meal (and what you choose to eat during it) can actually have a big impact on your overall health—potentially for the worse.
How you choose to start your day, whether it’s what foods you eat or what breakfast habits you partake in, can hurt your health. At the very worst end of the spectrum, these breakfast habits may even shorten your life by increasing your risk of chronic diseases that are liked to all-cause mortality.
Here are the science-backed ways your breakfast habits may be shortening your life, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.
If you skip breakfast, it could be impacting your weight. A February 2020 study published in the Journal of Clinical Endocrinology & Metabolism found that participants that ate a large breakfast (rather than a large dinner) burned nearly twice as many calories throughout the day. Those who ate breakfast also reported lower levels of blood sugar and insulin. And another argument for a larger breakfast: the study also found that participants who ate a low-calorie (instead of a high-calorie) breakfast reported increased feelings of hunger, especially for sweets. All of these effects have been linked to obesity, which an NIH study finds may shorten life expectancy up to 14 years.
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The smell of bacon sizzling in a skillet is one of the best breakfast scents. But a February 2020 study published in the International Journal of Epidemiology found that eating just one piece of bacon per day (25 grams) of the processed meat increased the risk of colorectal cancer by 20%. The study followed nearly half a million adults in the United Kingdom between the ages of 40 and 69 for five years. According to the American Cancer Society, 37% of patients with colorectal cancer have a lower 5-year survival rate than those who don’t have cancer.
A September 2019 study published in the journal Diabetes Care found that upping your intake of 100% fruit juices by ½ cup or more per day increased the risk of diabetes, the seventh leading cause of death in the U.S., by 16%. Instead, researchers suggest swapping juice with a whole piece of fruit, which contains much more fiber than juice.
If you’re a fan of a fresh glass of grapefruit juice with your breakfast, you should be careful and consider skipping it if you’re taking medications. For example, the Food and Drug Administration notes that grapefruit juice can interact with medications. It can increase the amount of medication that enters your bloodstream with medications that are meant to address chronic health diseases that are linked to higher risks of all-cause mortality, such as cholesterol-lowering (atorvastatin) and blood pressure-lowering (nifedipine) medication.
While you may pour yourself a cup of joe first thing when you wake up, you may want to wait until after you eat breakfast. An October 2020 study from the University of Bath found that drinking black coffee first thing in the morning can have a negative effect on blood glucose (sugar) control, a risk factor for diabetes and heart disease—two leading causes of death in America. It found that drinking black coffee increased the blood glucose response to breakfast by around 50%.
Some more bad news about skipping your morning meal: it may be hurting your heart. An April 2019 study published in the Journal of the American College of Cardiology of 6,550 adults in the U.S. found that those who skipped breakfast had an 87% higher risk of cardiovascular-related death compared to those who ate breakfast because it can lead to higher levels of cholesterol and elevated blood pressure. Skipping breakfast isn’t the only thing taxing your heart. Beware of these Eating Habits That Cause Lasting Damage to Your Heart, According to Experts