You’re about midway through your day, have only one class to go and you’re feeling pretty upbeat when all of a sudden, you feel a rapid energy slump. Right away, you think about what you last ate—a yummy granola and banana breakfast—and wonder what went wrong. Those are supposed to be the healthy choices, right?
The long answer is yes, but sometimes they’re not the best short term choices to meet your daily needs. Bananas are a source of potassium, but are also one of the most sugary and easily processed fruits—making them practical for an after-workout-muscle-repair, but less than ideal for an early morning energizer. Coconuts, which pack a whopping 6x increase of potassium with half the natural sugar of bananas, are a better source to start your day.
So, dear collegiate, here’s a guide to help debunk the health “ideals” of popular breakfast go-to’s.
× Granola: this common health food has reached almost mythical health status with its hippie connotations. Before crunching, however, be sure to check your sources. Many granolas are full of high-fructose corn syrup and other processed sugars. Avoid the artificial and try to find mixes with honey bases and natural oils instead.
× Egg-white omelets: logically, the idea of removing half the egg to save on calories seems fairly sound. But taking out the yolks substantially lowers amounts of protein and choline, two nutritional supplements you don’t want to skimp on in the early hours! Also, studies have also shown that eating eggs—yolk and all–several times a week does not significantly increase cholesterol levels, if incorporated into a healthy diet.*
× Smoothies: these tasty drinks can be misleadingly health-conscious. Instead of real fruit, your blended concoction might be made with sugar-laden-not-real-fruit-juice juices or pre-packaged powders. To make sure you’re getting the most out of your smoothie, either try making it yourself or become intimately familiar with production process at your go-to smoothie place. Either way, make sure you’re using the freshest ingredients possible to flavor burst your way through the morning slump.
× Coffee: debate continues over the possible health benefits from this (admitted) lifesaver for many college students. But whether or not that morning cup is actually good for you, one thing remains certain: adding those extra shots of expresso won’t help you wake up if you add an overabundance of creamer, sugar, whipping cream, caramel sauce, and vanilla drizzle. In the short term, these added sugars quickly negate the stimulating effects of coffee after about an hour or so—leading to that pesky post-macchiato sugar crash. If you want a quick pick-me- up with no energy let down, try eating an apple! The slow release of their natural sugars gives apples their punch. Or if you really can’t live without your sweet coffee, try sipping a cup with only one sweet add-on or creamer.
*according to studies made in http://www.fitday.com/fitness-articles/nutrition/healthy-eating/food-myths-debunked-eating-eggs-raises-your-cholesterol-level.html