The 5 WORST Breakfast Ingredients for Your Health (and Weight)

The 5 WORST Breakfast Ingredients for Your Health (and Weight)

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The 5 WORST Breakfast Ingredients for Your Health (and Weight) – Thomas DeLauer

Fructose

Fructose is included in a lot of breakfast cereals/foods, and while every cell in the body, including the brain, can use glucose, fructose is metabolized much differently – the liver is the only organ that can metabolize fructose

Fructose converts to activated glycerol (g-3-p), which is used to turn FFAs into triglycerides – the more g-3-p you have, the more fat you store (fructose is a lipophilic carb)

Fructose has no effect on ghrelin (glucose, for example, can suppress ghrelin → suppresses appetite) and interferes with your brain’s communication with leptin, resulting in overeating

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4838515/
http://www.nature.com/articles/srep09589

Insulin Variations – BMC Medical Genomics

“Fuel accumulation” genes, such as those involved in cholesterol biosynthesis (HMGCR, HMGSC1), LDL receptor (LDLR), and glucose transport (GLUTS 1, 3, 5 and 14) have low levels in the morning and rise in the afternoon (negatively, correlated with PER1 mRNA.)

Hypothesized that diurnal rhythm in human adipose underlies the transition from a catabolic, energy-releasing state in the morning to an anabolic, energy-storing state in the evening

https://bmcmedgenomics.biomedcentral.com/articles/10.1186/1755-8794-2-7

Gluten

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A 2009 study (Gastroenterology) took frozen sera from 1948 to 1954, tested it for antibodies to gluten, and compared these results with a test sample of similar people today

In this study the incidence of celiac disease increased by four-fold

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2704247/

By triggering the production of the protein zonulin, gluten causes the tight junctions in the gut to open. Gluten proteins then leak into the blood stream. Your body responds by making antibodies against these proteins, which have the potential to cross react with thyroid tissue.

https://www.ncbi.nlm.nih.gov/pubmed/30060266

Glyophosate

A press release in which tests from the Environmental Working Group (EWG) said found glyphosate levels above what it considers safe (for children) in all but four breakfast products tested (basically they detected glyphosate levels in breakfast cereals)

https://www.ewg.org/childrenshealth/monsanto-weedkiller-still-contaminates-foods-marketed-to-children/

Sugar

Breakfast cereals contain mostly refined (not whole) grains and sugar

It can spike your blood sugar levels very fast.

Elevated blood sugar leads to rebound hunger that causes you to eat more at the next meal, which can make you gain weight

https://www.ncbi.nlm.nih.gov/pubmed/10885323

A study from PNAS found that in regards to the body’s circadian rhythm, human glucose tolerance is reduced during the evening hours, even when “day” and “night” times are experimentally reversed.

Found that glucose levels after identical meals were 17% higher (indicating lower glucose tolerance) in the evening than in the morning, independent of when a participant had slept or had their meals

https://www.pnas.org/content/early/2015/04/09/1418955112.abstract

Soluble Corn Fiber

While some data support SCF as a prebiotic, studies on maltodextrin contradict that – maltodextrin may suppress the proliferation of beneficial bacteria like bifidobacteria (per PLoS One: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0052132)

Another study, also from PLOS One Medical Journal, published research showing that soluble corn fiber increases the survival of Salmonella bacteria, which can cause gastroenteritis and a broad range of chronic inflammatory conditions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4084946/

Sucralose – Nature, 2014 https://www.ncbi.nlm.nih.gov/pubmed/25231862

Sulfites: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5646858/

Fasting Guides

How to do Intermittent Fasting: Complete Guide: https://www.youtube.com/watch?v=LLVf3d0rqqY&t=315s

Complete Women’s Guide to Intermittent Fasting: https://www.youtube.com/watch?v=VNWhScV5b4g&t=270s

Fasting Guidelines: What You CAN and CANNOT Drink: https://www.youtube.com/watch?v=0gytioR19Qo&t=16s

Intermittent Fasting over Age 40 : The Complete Guide: https://www.youtube.com/watch?v=njM2swbICYg&t=6s

Keto Guides

How to do a Keto Diet: The Complete Guide: https://www.youtube.com/watch?v=sBw2rdwBfZE

Keto Over Age 50 – Instructional Guide: https://www.youtube.com/watch?v=lolUwN9svCs&t=5s

Full Beginner Keto Meal Plan: Exactly What to Eat: https://www.youtube.com/watch?v=Z15Z1-Og_pg&t=300s

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