I received a sponsored ad on Facebook from Pillsbury. I don’t usually callout the offender directly, but this advertisement was simply irresponsible considering the continued rise of obesity in the U.S. and the implications for personal health. The ad read: “Dessert for breakfast, or breakfast for dessert? Either way, your weekend just got a whole lot sweeter.” The posts suggested that their dessert products could double as a (healthy?) breakfast. WRONG!
Food manufacturers have been pushing sugary breakfasts for decades. As a result, we have become increasingly addicted to sugar—and are growing fatter. Now, I am not opposed to the occasional dessert. I have a bit of a sweet tooth that I fight, myself. I am opposed to the promotion of unhealthy eating habits.
Sugar results in a spike in insulin—the hormone that works to move glucose into the tissue (muscle as well as fat). As a result of this spike, glucose levels drop thus increasing hunger and eating. Carbohydrates, like sugar, don’t make us fat per se, but too many calories make us fat. In addition, these refined sugary products are quite devoid of nutrient (though they may be “enriched”). Carbs are okay when associated with exercise—that is, intensive, glycogen-depleting exercise—but few of us actually exercise that intensely or significantly deplete our muscle glycogen to necessitate carbohydrate timing. For most well-fed adults, a balanced diet that emphasizes vegetables and whole fruits will certainly provide adequate glucose to replenish muscle glycogen stores and maintain stead blood glucose levels.
Given that breakfast is eaten in a fasted state (hence, “break-fast”), carbohydrates are probably the worst thing to eat first thing in the morning. Breakfast rather should be composed of proteins and healthy fats. This is especially true of children—to whom sweet cereals and pastries are marketed. Childhood is where one’s life-long habits are established. As well, children need stable blood glucose levels for concentration in school and sports performance. Teach these eating habits early and model them to your children.
What is a good breakfast? I am a coffee drinker. I like a cup of buttered coffee (including a tablespoon each of grain-fed butter and coconut oil; approximately 220 kcal). This could easily sustain me through my midday teaching load, but, since I exercise in the early morning and want to supply my daily protein needs, I usually have a whey protein shake or some eggs (I like to put a couple cups of spinach in each). I never experience the sudden hunger that follows a sugary breakfast. If I eat sweets, they are almost always later in the day after a workout (when they will go to my muscle more than to my fat) or around bed (when they will help me sleep and help in recovery). A better breakfast allows me to perform better throughout the day, and less hunger allows me to better regulate my caloric intake.
Sorry, Pillsbury. Dessert is NOT for breakfast. (Though I might consider a healthy breakfast for dessert!)
Be your best today; be better tomorrow.
Carpe momento!