Introduction
If you’re looking to reduce inflammation in your body, you may want to rethink your breakfast choices. According to dietitian, certain breakfast foods can actually increase inflammation in the body. In this article, we’ll discuss the worst breakfast foods for inflammation and provide some healthier alternatives. We’ll also explain why these foods are bad for inflammation and how to make better choices. By the end, you’ll have a better understanding of how to make breakfast choices that can help reduce inflammation in your body.
The Worst Breakfast Foods for Inflammation, Says Dietitian — Eat This Not That
Breakfast is the most important meal of the day, but if you’re trying to reduce inflammation, some breakfast foods are better than others. According to dietitian and nutritionist, Karen Ansel, MS, RDN, some breakfast foods can actually increase inflammation in the body. Here are the worst breakfast foods for inflammation, and what to eat instead.
1. Refined Grains
Refined grains, such as white bread, white rice, and white pasta, are stripped of their fiber and other nutrients during processing. This makes them easier to digest, but it also makes them more quickly absorbed into the bloodstream, which can cause a spike in blood sugar and inflammation. Instead, opt for whole grains, such as whole wheat bread, brown rice, and quinoa.
2. Sugary Cereals
Sugary cereals are a common breakfast food, but they can be a major source of inflammation. Many cereals are made with refined grains and added sugar, which can cause a spike in blood sugar and inflammation. Instead, opt for a cereal made with whole grains and no added sugar.
3. Processed Meats
Processed meats, such as bacon, sausage, and ham, are high in saturated fat and sodium, which can increase inflammation. Instead, opt for lean proteins, such as eggs, Greek yogurt, and nut butters.
4. Fried Foods
Fried foods, such as French toast and pancakes, are high in saturated fat and trans fat, which can increase inflammation. Instead, opt for healthier breakfast options, such as oatmeal, smoothies, and whole grain toast.
5. Sugary Drinks
Sugary drinks, such as soda and juice, are high in added sugar, which can cause a spike in blood sugar and inflammation. Instead, opt for water, unsweetened tea, or coffee.
By making smart choices when it comes to breakfast, you can reduce inflammation and start your day off right. For more tips on eating for inflammation, talk to your dietitian or nutritionist.
Inflammation is a word that we hear a lot nowadays. There’s even an anti-inflammatory diet that can help reduce inflammation in our body. But what really is inflammation and how does it affect our health?
Inflammation occurs naturally all the time. If you get a paper cut, your finger gets red, swollen, and puffy. This is an immune response from the body to control the bleeding and prevent infection in the paper cut.
Because inflammation is always happening, we don’t want to completely stop it. However, the problem occurs when we have large-scale, chronic inflammation. This type of inflammation is more systemic than a localized paper cut.
Chronic inflammation is driven by lifestyle factors like nutrition, stress, sleep, and exercise. This phenomenon occurs when a variety of lifestyle factors stimulate our immune system.
Consider the standard American lifestyle: sedentary desk job, a highly-processed diet, and chronic stress. These key factors all can influence chronic inflammation in the body.
Over time, chronic inflammation has been linked to a host of health concerns: diabetes, heart disease, and stroke are the top three concerns.
So, let’s focus on starting our day off on the right foot to begin decreasing chronic inflammation. Consider limiting these five common breakfast foods to lower inflammation in your body! Then, for more healthy tips, be sure to catch up on The #1 Best Juice to Drink Every Day, Says Science.
Your favorite breakfast when you were growing up might not be doing you any favors today. Most cold breakfast cereals are high in simple carbohydrates and added sugars. These options tend to spike your blood sugar and start your day off on a blood glucose roller coaster.
Opt for more balance by choosing higher fiber and higher protein options to prevent blood sugar swings. Even swapping cold cereals for hot cereals like oatmeal is a good start.
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Meal replacement shakes and bars sound like the perfect one-stop-shop solution, but often they are full of easily digestible carbs and sugars and don’t keep us feeling full for very long.
Consider a super quick smoothie option instead where you can control your ingredients! Include a fruit or a vegetable to add antioxidants that specifically help lower inflammation.
Breakfast meats like sausage, fried bologna, and bacon are high in compounds called advanced glycation end products (AGEs). These compounds have been linked to higher levels of inflammation and traced back to chronic disease and specific types of cancer.
Focus on choosing these options less frequently, and opt for alternatives such as ham, turkey bacon, or chicken sausage for a healthier choice.
While we love a short-stack as much as the next person, we don’t love the health implications that come with it.
Pancakes and waffles tend to be a concentrated source of white flour, added sugar, and very low in protein or fiber to balance them out. Plus, we like to douse them in syrup, whipped cream, and fruit. This combo is a recipe for inflammatory disaster.
Every once in a while, choosing pancakes is no problem. But if you regularly rely on them for a quick energy boost in the mornings, it might be time to trade them out for something more balanced.
Muffins, bagels, and croissants, oh my! These breakfast options are all made with white flour, which is quickly digested and can leave us feeling starving in an hour or two.
Swap your white flour options out for wheat-based breakfasts, and you are already well on your way to lowering inflammation. Whole grains are associated with reduced inflammation, a lower risk of chronic disease, as well as other health benefits like weight loss.
Whole wheat bagels, wraps, and muffins are just as delicious as their white bread counterparts, but they come with the added bonus of health benefits. Here are The Best & Worst Bread in America in 2021—Ranked!