- On World Nutrition Day, specialists from the Ribera group positively value the new European Parliament regulations on popular breakfast products: “they will help consumers make more informed decisions about the products they buy”
- They remember that the first meal of the day is key to starting the metabolism, controlling weight, improving concentration, performance and energy.
Health group nutritionists Ribera They recommend the moderate consumption of juices, preferably natural and squeezed at home, as well as jams, both without added sugar and taking into account that "they should be part of a balanced diet, which includes whole fruit." This recommendation arises in the context of the approval, by the European Parliament, of new regulations on the amount of sugar and natural fruit that popular breakfast products contain, such as those mentioned above, as well as on their labeling. “These standards will help consumers make more informed decisions about the products they buy,” says Víctor Serrano López, clinical sports nutritionist at Practitioner, healthcare subsidiary of the Ribera group in Cartagena (Murcia).
On World Nutrition Day, Carmen Navarro, head of Nutrition at the Hospital Universitario delVinalopo (Elche), considers that neither juices nor jams are healthy foods. “In all of them, the amount of free sugar is very high and they should not be the main options for breakfast,” he explains. In fact, the World Health Organization (WHO) recommends that the daily amount of free sugars consumed be less than 10% of total caloric intake in adults and children, and considers that less than 5% provides additional benefits for health. health. “5% is equivalent to approximately 25 grams (or 6 teaspoons) of sugar per day for an adult with a normal body mass index (BMI), explains Víctor Serrano, while remembering that free sugars “include those added by manufacturers, cooks or consumers, as well as those naturally present in foods such as honey, syrups, fruits, juices and concentrates, among others.”
With regard to juices and jams, two of the products subject to the strictest regulations approved by the European Parliament, Carmen Navarro, head of Nutrition at Vinalopó, remembers that to make a juice “you need more than one piece of fruit, Therefore, the sugar level increases and, by squeezing it, we eliminate the fiber content and intrinsic sugars are released from the plant matrix. By not consuming fiber, we will have less satiety and the sugars are not released gradually into the blood, which is why sugar spikes occur.” Víctor Serrano, for his part, recommends the consumption of juices squeezed at home over commercial juices which, he recalls, “have more added sugars and their processing reduces the fiber and nutrient content.” But he also insists that “juices have less fiber than whole fruit, and fiber helps slow the absorption of sugar, so eating whole fruits is better for controlling blood sugar levels and maintaining satiety.” Along the same lines, he explains that smoothies “generally include whole fruit, so they also contain the fiber from the fruit.”
Among the benefits of fiber for the body, it stands out that it helps regulate the digestive system, contributing to intestinal regularity and preventing constipation; It has a satiety effect, which helps control appetite and, therefore, body weight; It is associated with a lower risk of heart disease and helps reduce cholesterol; slows down sugar absorption; and some fibers have a prebiotic effect, feeding the good bacteria in the intestine, which helps colon health.
What to include in a healthy breakfast
Breakfast is one of the most important meals of the day. Víctor Serrano, nutritionist at the Ribera group in Cartagena, explains that the first meal of the day “gives us energy for morning activities, after a night of fasting; helps activate the metabolism, after a state of rest; Different studies relate it to better weight control due, surely, to the fact that it helps reduce hunger during the day; and also helps improve concentration and performance; and facilitates nutritional balance, since it facilitates the inclusion of food groups such as whole grains, fruits and dairy products.” His recommendation for a healthy breakfast:
- Complex carbohydrates: Provide slow release energy. Good examples are whole grains such as oats, whole wheat bread, and cereals without added sugar.
- Proteins: Help tissue repair and growth, and promote satiety, such as eggs, Greek yogurt, cottage cheese, nuts, and lean meats.
- Healthy fats: Essential for cell health and the absorption of fat-soluble vitamins, such as avocado, nuts, seeds and olive oil.
- Fiber: Improves digestion and contributes to long-term satiety, as in fruits, vegetables and whole grains.
- Vitamins and minerals: Essential for countless functions such as immune function and bone health, just like fruits and vegetables.
- Water or hydration: It is important to start the day by replenishing fluids. In addition to water, you can drink unsweetened tea or coffee.
