The morning sun gently filters through the curtains, signaling the start of a new day. For many, breakfast is the most crucial meal, not only fueling the body but also setting the tone for mood and productivity throughout the day. Yet, in our fast-paced lives, not everyone pays attention to how their breakfast choices can have long-term impacts on health.
A seemingly simple question has sparked warnings from experts: why should steamed buns be avoided in the morning? And it’s not just steamed buns—doctors emphasize that four other types of food should also be limited at breakfast.
Steamed Buns: A Familiar Yet Nutritionally Lacking Choice
Steamed buns are a traditional favorite, loved for their simplicity and soft texture. In the morning, a warm bun paired with soy milk or cow’s milk seems like a quick, convenient option.
However, from a nutritional standpoint, steamed buns are primarily made from refined wheat flour, stripped of fiber, vitamins, and minerals. Relying on them as a staple breakfast can lead to nutritional imbalances, particularly in protein, healthy fats, and essential micronutrients, affecting metabolism and immune function.
A Culprit in Blood Sugar Fluctuations
Steamed buns are high-GI foods, causing rapid spikes in blood sugar levels. This poses challenges for individuals with diabetes or those monitoring their blood sugar. Even for healthy individuals, frequent consumption of high-GI foods can lead to insulin fluctuations, increasing the risk of obesity and type 2 diabetes.
Experts recommend opting for low-GI, fiber-rich foods for breakfast to provide steady energy and maintain balanced blood sugar levels.
Doctors Warn: 4 Other Foods to Limit
In addition to steamed buns, doctors highlight four other food groups to reduce at breakfast:
Fried Foods: Items like fried dough sticks or doughnuts are high in fat and calories. Long-term consumption can elevate the risk of cardiovascular disease, high cholesterol, and hypertension.
Processed Meats: Sausages, bacon, and similar products contain preservatives, artificial colors, and nitrites, which can increase cancer risk over time. Opt for fresh meats or plant-based proteins instead.
Sugary Drinks: Packaged fruit juices and sodas are high in sugar, causing blood sugar to spike and crash rapidly. Start the day with water, light tea, or unsweetened beverages.
Carb-Only Breakfasts: A bowl of plain rice porridge or a slice of white bread lacks protein, healthy fats, and fiber, failing to meet nutritional needs. Pair with eggs, milk, nuts, or fresh fruits and vegetables for a balanced meal.
A Nutritious Breakfast Starts with the Right Choices
An ideal breakfast should include:
High-Quality Protein: Eggs, legumes, or dairy products
Healthy Fats: Nuts, butter, or avocados
Complex Carbohydrates: Whole-grain bread or oatmeal
Vitamins and Minerals: Fresh fruits and vegetables
This combination provides sustained energy, supports digestion, and boosts immunity.
Breakfast is the day’s energy foundation, and its importance cannot be overstated. Choosing the right breakfast is a commitment to a healthy lifestyle. Start today by saying goodbye to convenient yet risky options, and embrace a nutrient-rich, colorful, and flavorful morning meal to fuel your day.
