Introduction
If you’re looking to reduce inflammation in your body, you may want to take a closer look at your breakfast habits. According to dietitians, certain breakfast habits can contribute to inflammation, while others can help reduce it. In this article, we’ll discuss the worst breakfast habits for inflammation, as well as some healthier alternatives. We’ll also provide some tips on how to make sure your breakfast is helping to reduce inflammation, rather than contributing to it. So, if you’re looking to reduce inflammation in your body, read on to learn more about the worst breakfast habits for inflammation and how to make sure your breakfast is helping, not hurting.
The Worst Breakfast Habits for Inflammation, Say Dietitians — Eat This Not That
Breakfast is the most important meal of the day, but if you’re trying to reduce inflammation, it’s important to make sure you’re eating the right foods. Dietitians say that certain breakfast habits can actually increase inflammation, so it’s important to be aware of what you’re eating.
1. Eating Too Much Sugar
Eating too much sugar can cause inflammation in the body, so it’s important to limit your intake. Avoid sugary cereals, pastries, and other processed foods that are high in sugar. Instead, opt for whole grains, fruits, and vegetables.
2. Eating Too Much Processed Food
Processed foods are often high in sugar, salt, and unhealthy fats, all of which can contribute to inflammation. Try to limit your intake of processed foods and opt for whole, unprocessed foods instead.
3. Eating Too Much Red Meat
Red meat is high in saturated fat, which can increase inflammation. Try to limit your intake of red meat and opt for leaner proteins like fish, poultry, and plant-based proteins instead.
4. Eating Too Much Refined Carbohydrates
Refined carbohydrates like white bread, white rice, and pasta can cause inflammation. Instead, opt for whole grains like oats, quinoa, and brown rice.
5. Eating Too Much Dairy
Dairy can be inflammatory for some people, so it’s important to be aware of your intake. If you’re sensitive to dairy, try to limit your intake and opt for plant-based alternatives instead.
Conclusion
Eating the right breakfast can help reduce inflammation, so it’s important to be aware of what you’re eating. Avoid sugary, processed, and red meat-heavy breakfasts, and opt for whole grains, fruits, and vegetables instead.
Inflammation can be a tricky issue. On the one hand, it is a necessary process that our bodies need to heal from injury, which is known as acute inflammation. On the other, it can lead to serious health issues and illness if it turns chronic, which is the type we will be referring to in this article.
Chronic inflammation can be caused by things like autoimmune disorders, exposure to toxins, obesity, and an inactive lifestyle, and according to Harvard Health, it “plays a central role” in diseases like diabetes, heart disease, certain cancers, and Alzheimer’s.
Because of inflammation’s connection to weight, diet, and exercise, there are certain foods that we can eat and avoid to help lower our chances of developing chronic inflammation in the long run.
Continue reading to learn about some of the worst breakfast foods and breakfast habits for inflammation, and for more tips on inflammation, make sure to check out Popular Foods For Reducing Inflammation After 50.
When it comes to inflammation, added sugar and refined carbohydrates are some of the leading culprits.
“One of the worst breakfast habits for inflammation is eating refined carbohydrates and foods high in added sugar like packaged pastries, donuts, and baked goods,” says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook.
Lauren Manaker, MS, RDN, registered dietitian on our medical expert board and author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility agrees, saying that “sugary and refined pastries like donuts and muffins can be loaded with ingredients that can contribute to inflammation, so it’s best to stick to whole grain options without questionable ingredients instead.”
RELATED: One Major Side Effect of Eating Too Much Added Sugar, Says New Study
Sometimes enjoying sugar-sweetened drinks in the morning, like fancy coffee drinks or juices with added sugar, can lead to inflammation or other unwanted health problems.
“Some research suggests that excessive sugar intake may encourage the growth of inflammatory gut bacteria that can increase your risk of obesity and inflammatory bowel disease,” says Goodson, “plus, simple sugars can contribute to blood sugar spikes and drops leading to a roller coaster-like blood sugar and energy levels over the course of the morning, and even the whole day.”
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Even if you aren’t pulling through the Starbucks drive-through for a PSL, your morning cup of coffee may still lead to some unwanted inflammation.
“Coffee can be a healthy addition to a breakfast plate, depending on what is added to your cup of Joe,” says Manaker, “and adding spoonfuls of sugar, while tasty, isn’t the best choice when trying to manage chronic inflammation.”
RELATED: Coffee Habits That Are Aging You Faster, Says Dietitian
Goodson also mentions that foods made with a lot of trans fats may cause inflammation and may have negative effects on cholesterol and heart health.
“These foods, like fried fast food breakfast, treats, pastries, baked goods made with margarine or vegetable shortenings, and certain non-dairy coffee creamers can be identified by having hydrogenated or partially-hydrogenated oils on the food’s ingredient list,” says Goodson.
READ MORE: The Worst Fast-Food Breakfasts, According to Dietitians
Manaker warns about regularly eating certain processed breakfast meats, like sausage or bacon. “These foods are linked to the development of chronic inflammation,” says Manaker, “and while eating these foods once in a while is likely fine, eating them every day isn’t the best habit to get into.”
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