Many people have a simple breakfast centered around vegetables and fruits, but there are still many who stick to rice and soup. As our breakfast diet quickly shifts towards Western-style foods, there are cases where it negatively impacts health. Let's revisit easy-to-eat foods for busy mornings.

 

 

Bread vs. Rice vs. Potatoes… What to watch out for?

 

 

Morning carbohydrates are the energy source for morning activities.

 

If you are a student studying or a worker who uses your brain a lot, it is definitely good to eat carbohydrates.

Glucose, among carbohydrates, is the only energy source that supports brain activity.

If you do not eat the carbohydrates that are almost depleted during sleep at night in the morning, your efficiency in studying or working in the morning may decrease.

However, carbohydrates should be consumed in moderation. To prevent excessive carbohydrate intake, you should only eat one of bread, rice, or potatoes.

 

The Korea Disease Control and Prevention Agency also recommends not to consume additional carbohydrates such as potatoes and sweet potatoes as desserts.

 

Especially, bread and rice are better when mixed with whole grains. They help prevent rapid blood sugar spikes, prevent obesity, and are good for blood vessels. When eating rice, prepare seaweed soup or soybean paste soup the night before, so you just need to reheat it in the morning.

 

Eggs, vegetables, fruits, yogurt... "Choose and enjoy"

 

 

Eggs have now become an essential part of breakfast. They are high in protein and contain choline, which is good for brain activity. Eating about two eggs a day means you don't need to worry about cholesterol (according to the National Institute of Agricultural Sciences). You can boil them the day before or fry them in the morning. The protein content is almost the same, and in the case of frying, the calories are slightly higher due to the oil.

 

Adding nuts can help reduce concerns about protein intake in the morning. Nuts improve blood flow and contribute to vascular health. Eggs do not contain vitamin C. It is better to supplement with vegetables and fruits. Vegetables and fruits are also rich in dietary fiber, which helps reduce neutral fats in the body and promotes intestinal health, aiding in a comfortable bowel movement in the morning.

 

Milk contains a lot of protein and easily absorbed calcium. However, some people find it unappealing due to digestion issues. As an alternative, yogurt is good. Its quality and quantity of protein are almost the same as milk. It contains many probiotics that help with gut health, and calcium is good for bone health. However, when purchasing, carefully check the ingredient label and choose one with low saturated fat. You cannot eat all the foods mentioned earlier. You should select and eat according to your body’s needs.

 

Bacon, ham, sausage... "Should I really eat them?"

 

Thirty years ago, it was rare for people to eat processed meats such as bacon, ham, and sausages in the morning.

 

Recently, with the expansion of Western-style diets, processed meats have become a breakfast staple. Bacon, ham, and sausages have been classified as 'Group 1 Carcinogens' by the International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO).

 

Colon cancer, which was once rare, is rapidly increasing, with 32,751 new cases occurring in 2021 alone. The risk factors for colon cancer include excessive calorie intake and high consumption of animal fats, but processed meats also increase the risk. It is advisable to eat as much natural food as possible in the morning.

 

 

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Morning is especially a busy time, not even a second or a moment is free.

You can prepare and eat rice, but

Getting organized and going to work seems even harder.

 

So, I eat all fruits, vegetables, and boiled eggs.

Fruits can be reduced a bit more.

 

Mainly boiled eggs and vegetables

I packed nuts as an afternoon snack.

It's good to prepare in the morning~