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Best and Worst Breakfast Foods | The Effects of Eating Processed Foods and Sugar

Apr 04, 2024
Well, hello everyone, I'm Dr. Gemnatas again, from cardiovascular interventions. This is an introduction to a three-part series I did on shopping and the choices you make when you go shopping this holiday season, and of course the entire emphasis here is on buying real food and my emphasis is always cutting out

sugar

, artificial ingredients, all

processed

foods

, all

processed

vegetable seed oils and buying

foods

that are in their natural state full of fiber, so I hope you enjoy this, it's a three part series and if I need more information . I have put many links at the end of this video and I hope you enjoy it and have a good healthy shopping season.
best and worst breakfast foods the effects of eating processed foods and sugar
Thank you. I was very lucky today to invite Jacqueline and Laura out to do some shopping, a typical purchase. for a typical family, so I'm going to dig into it because what should we be feeding ourselves and what should we be feeding our families and our children so early in the morning that we get out of bed and go to

breakfast

today? If we decide to have

breakfast

now remember that if you have a fasting program you can skip breakfast breakfast does not necessarily have to be the most important meal of the day it is not the most important meal of the day and if you do not do it hungry, my advice for most people is to skip breakfast, but let's say you're going to have breakfast, so let's take a look at what we bought here.
best and worst breakfast foods the effects of eating processed foods and sugar

More Interesting Facts About,

best and worst breakfast foods the effects of eating processed foods and sugar...

Some people start the day with a soft drink. 20 ounces of soda can contain approximately 10 teaspoons. It is so high in

sugar

that it will cause a big spike in your insulin levels, so immediately in storage mode you should avoid high concentrations of sugar first thing in the morning because the other thing is that the body has a circadian cycle and in that circadian cycle you become a little bit resistant to insulin first thing in the morning, so the harmful

effects

of sugar are much worse in the morning than in the afternoon, when you are less resistant to insulin, so I think this is an absolute no. -not for breakfast, so most people have some coffee, have some tea and that's fine by me.
best and worst breakfast foods the effects of eating processed foods and sugar
The coffee is good. People always ask me about coffee. You can drink two or three cups of coffee a day. May have caffeine. Decaf doesn't really work. The only difference for me is that the people who should avoid coffee are those who have palpitations, if they have arrhythmias, they should not consume caffeinated drinks early in the morning, this contains caffeine, soda, coffee, so we will stop drinking coffee and tea. and then we have milk, so milk, milk for children, adults in general should not drink milk. You can add milk to some of your foods, for example, you can add it to your coffee and your tea, but only children should drink more because growing up once you're grown you don't need milk and I've talked about this in many of my previous videos.
best and worst breakfast foods the effects of eating processed foods and sugar
Milk is a solid, not a liquid, and has casein, which is a protein that is not digested very easily. fortunately it has vitamin D and that is good for you and it also contains other sugars which are lactose, so we must be careful if you are lactose intolerant. Generally speaking, we shouldn't drink milk, but if you do, you can. Have it with some cereal, but let's look at the cereal now. Cereals are a problem in general. They are full of sugar. They are made by man. They are processed and ultra-digestible. Therefore, they are processed foods. Cereals that I don't like at all should be avoided in children and adults, so let's look at this cereal label here that says that this cereal has 190 calories per serving and of that, the carbohydrates are 47 grams with 11 added grams of sugar, so sugar has 11 grams added 11 grams of sugar, which means that about 44 calories 44 calories in one serving come from pure added sugar and the rest comes from carbohydrates 47 grams, so 47 times 4, that's almost 90 of all calories come from carbohydrates these are pure carbohydrates pure carbohydrates this will stimulate your insulin levels and once your insulin levels go up that high you will go into storage mode meaning it doesn't matter what you eat or drink Over the next hour or two, you're going to store everything, your insulin is going to go up and stay high, so guess what happens a few hours later, two hours later, your insulin level is still high, but your sugar has gone down, but insulin needs time to go down, so you get what we call reactive hypoglycemia, the sugar level starts to build up, so two hours after having a very sugary drink in the morning or a sugary cereal in the morning, high in carbohydrates and ultra-digestible, you will have a low sugar level, so you will begin to feel fatigued. so low two or three hours later and then you will want to eat again because you are hungry again you see these carbohydrates, they don't fill you up, that means you don't feel satisfied, it's not like you ate and now you feel like I'm full I don't need to eat anymore But you cannot continue

eating

carbohydrates the signal never arrives to your brain that you have had dinner or breakfast or that your stomach is full carbohydrates do not send the signal the signal that you have really eaten and are now full comes when you consume fats and proteins in general for what these carbohydrates don't give you that good signal is not a very good idea to consume cereals even for children now talk about fiber in cereals let's talk about fiber fiber let's see how much fiber is in this particular cedar says dietary fiber six grams of of which less than one gram is soluble five grams are insoluble fiber in general is very good for you and we should consume about 30 grams of fiber a day, the average American consumes between 10 and 15.
That's it, why Is fiber so important? Because we can't digest fiber because fiber is important for the bacteria in the intestine, so fiber is not digested. to the colon and then in the colon the bacteria in the colon digest this fiber and when they digest this fiber they release good nutrients for your benefit into the bloodstream, so you get short chain fatty acids, you get butyrate and these make the intestinal lining breaks down. stay healthy so you don't have a leaky gut, the fastest growth of good bacteria is that those are the bacteria that love fiber and not sugar, of course if you consume a lot of sugar, the bacteria that your gut will get into are fiber loving bacteria. sugar and those are the bad bacteria, you want the bacteria that live in the fiber, that's why you need to consume fiber because you want to stimulate the growth of a good variety of microbiota or bacteria in your gut at the same time.
I want them to do you a favor because you are hosting them in your colon to release good and nutritious things for your benefit. That's why fiber is good. Fiber is not good so you don't get constipated or have large, voluminous bowel movements. You can go and take metamucil, no, that will relieve your constipation, but the real reason you need to eat a lot of fiber is because of the bacteria in your gut and you need to eat a variety of fiber, so while I'm going through all of this. Here I will talk about fiber and the benefits of fiber.
Remember that 30 grams, most of us is half, maybe even less than we should be consuming, so what happens to the bad bacteria in our gut and therefore that changes our metabolism, leading to Obesity metabolic syndrome? cancer are all related to gut bacteria very important now the other things that people eat for breakfast are eggs eggs what's wrong with eggs? nothing is whole it is natural you can eat two eggs a day you can eat three eggs a day if you are a big and very active person, no problem, the yolk is a problem at all, so some people say there is too much fat in the yolk No, the cholesterol in the yolk is a fraction compared to the cholesterol that your own liver produces for your body, so cholesterol is not a problem, multiple studies have shown and the protein in eggs is very healthy. , it's very high quality protein, so eggs are fine, a little bit of cheese, cheese, if you want to lose weight, avoid cheese because cheese is very calorie dense, but overall I don't care too much about cheese, but just a small amount, not too much, every day, so let's move on, talking about fiber, here we have apples, apples in the morning, an apple in the morning. extremely beneficial, it has pectin, it's a nice fiber and it has a lot of other nice fibers, plus it has a little bit of sugar and since it's not in juice form, it's digested slowly in the intestine, so digestion is slower, its sugar increase is not going to be astronomically high, since it is in the form of let's say, do you have any juice here?
Can you pass me one of those juices? So here's a juice, so this particular one is grape juice, so in one cup of this juice, how many grapes will I need to crush to create that answer? It's about 30 to 40 grapes and no one in their mind is going to eat 30 to 40 grapes at a time, so what happens is this liquid goes down too quickly. a huge surge of insulin, a huge rice of sugar in your body and you will get that burst of insulin, you will go into storage mode and then you will be hungry again within an hour or two and there will be no sign of this.
Hey, I'm full, so the way to consume fruit juice is the fruit itself. No juices, please, for you or your children. There is no juice. Juice is not a healthy food, so orange juice is something else. People think it is very healthy for children. It is not. with or without pulp there is no difference the sugar content for breakfast even for the rest of the day is too high you should eat the fruit so we have some tangerines here and they are fantastic, here we go, that's what you want to do everything without juice, the fiber in here prevents that massive spike in your insulin, digestion is slower and your pancreas won't be overwhelmed and you will feel full, you won't be hungry as quickly because you have eaten real whole foods, this is an example of a whole food : Apple is a whole food, the next thing I have here is a yogurt that I have and it is good for breakfast and the answer is yes, this is a fermented food, it is yogurt, so I really like yogurt.
I think yogurt is very, very good for you, just make sure it has no added sugar, so when there are sugars in yogurt, it's not a good idea, look for a yogurt label that has no added sugar. Okay, so yogurt has a lot of it. They contain probiotics and you can eat kefir. Kefir is another, so yogurt. Now what I have with yogurt every day or kefir every day are blueberries. I don't see blueberries here, but blueberries. The darker the skin, the greater the phytochemicals within flavonoids. and they're not for you, although most people think it's for you, it's for your bacteria, so again the issue is your gut bacteria, when you put the right bugs in there and they feed on polyphenols, you're going to grow the right bacteria. . your gut you want the right types in your gut and you want them to stay there and they will heal your body they will prevent metabolic syndrome they will prevent leaky gut syndrome if you have leaky gut you will have a chronic inflammatory disease that is related to connective tissue disease rheumatoid arthritis diabetes disease chronic liver disease brain fog vascular disease coronary artery disease heart attacks strokes high blood pressure name it your gut is the source of your health so I realized this painfully over the years watching my heart patients come in and year after year and I said there is something that causes inflammation and when I asked my professors they didn't really have a solid answer and the answer is that this continuous inflammation that drives the vascular process comes from the intestine, so we have to take care of our lining gastrointestinal and the type of bacteria that we have in our intestinal tract, so there you have it, we have some grapes here.
Grapes should be eaten with the skin on and you can eat five, six, seven grapes, but not a whole plate of grapes. because it now contains a lot of sugar, the sugar found in fruit is called fructose, table sugar is 50 glucose and 50 fructose, glucose is metabolized throughout the body, as I mentioned earlier, fructose is only metabolized in an organ. oh, predominantly 99 one organ and that's your liver, so when you drink juices, when you eat too much fruit, you're overwhelming your liver and one of the biggest problems we have is fatty liver, fatty liver, there's an epidemic of fatty liver. , why does fructose become converted to fat in your liver now that you have fatty liver you will be prone to diabetes inflammation high blood pressure uric acid levels increase joint problems all kinds of problems avoid excess fructose Fructose should be consumed normally with seasonal fruit around fall to store fat that you can use in winter, but we eat fruit all year round, winter never comes so we just gain weight duringall year round, so nature attacked us when I went to Alaska, the bears were

eating

a lot of berries right in the fall and the berries come out at that time because they contain massive amounts of fructose and the fructose changes the bear's metabolism and the Bear then gains all that weight.
Look, nature teaches us all this, so why? Are we consuming that much fructose? Today's children have too much fructose. Too much fructose. It is one of the main causes of childhood obesity. Plus, it starts right here in the kitchen. There is no fructose because you will inevitably get it in the normal foods you eat. Well I hope you all enjoyed this short series and don't forget to watch the other two videos and don't forget to subscribe to our channel because there will be a lot of good educational materials coming soon and also look at the bottom there are a lot of links to other videos so Have a happy, healthy holiday.

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