Four things you should never eat on an empty stomach

Your morning meal is one of the most crucial as it breaks your overnight fast and sets the tone for the rest of the day. Therefore, it is vital that you pay close attention to what you eat on an empty stomach as it can have a significant impact on your health. While some keep it heavy, others prefer their first meal to be light. But what should (and shouldn\’t) be eaten in the Morning?

Silenced all your questions is Neha Sahaya, a nutrition and wellness consultant, who recently took to Instagram to share four things you should never consume on an empty stomach.

Honey in water and lemon: Mixed honey Lemonade it\’s a common drink that many people consume in the morning because they believe it helps burn fat. However, Sahaya advised against doing so. Honey has more calories and is higher on the glycemic index than sugar. Pure honey with no additives is hard to find, and most consume sugar and rice syrup in the name of honey. It raises blood sugar levels due to more food cravings throughout the day, she said.

But, functional nutritionist Mugdha Pradhan, CEO and founder, iThrive disagrees and said this is completely false. Raw, well-sourced honey is one of the healthiest natural sweeteners and a great source of health carbohydrates which is packed with nutrients and other immune-boosting compounds, she explained, adding that honey has actually been shown to improve metabolic health in several studies.

Tea and coffee: Sahaya further shared that consuming tea or coffee on an empty stomach triggers stomach acids, which could upset your tummy and create digestive issues.

Agreed Pradhan said, Tea, coffee and other forms of caffeine on an empty stomach early in the morning are definitely not recommended as your cortisol (stress hormone) levels are already high when you wake up in the morning and caffeine can elevate them further and cause excess stress. He suggested waiting at least an hour or two after waking up before getting your caffeine fix and recommended taking it with food.

Fruit: According to Sahaya, fruit digests very quickly compared to other foods. This will make us hungry within the hour. Even some citrus fruits eaten on an empty stomach can lead to acidityshe said.

\"\" Consuming honey and lemon water in the morning is not healthy, Sahaya said. (Source: Freepik)

Sweet breakfast: Finally, the expert recommended eating a savory breakfast rather than a sweet breakfast to maintain blood sugar levels. It is perfect for those who wish to keep their fitness in check. A morning meal of protein and fat helps reduce cravings throughout the day, and you won\’t be hungry at lunch. The sweet breakfast will spike blood sugar levels and also crash them quickly keeping you hungrier, especially craving for carbs and low on energy, she said.

Additionally, she recommended starting the day with fats (nuts, avocados, ghee, seeds, etc.) followed by a protein-rich breakfast. This maintains blood sugar levels and reduces food cravings throughout the day.

To this, Pradhan said that while it is true that a protein and a high-fat meal in the morning helps stabilize blood sugar, whether or not you need to worry about actively stabilizing blood sugar this way is highly bio-individual. Individuals who are non-diabetic, metabolically healthy, and lack insulin resistance can definitely enjoy some healthy carbohydrates like honey and fruit for breakfast if they wish. Personal preferences should also be taken into consideration, we should try to enjoy our food and listen to our body. Some people with cortisol and stress issues may actually benefit from some healthy carbohydrates that help relieve stress in the morning.

At the same time, the nutritionist pointed out that excessive consumption of sugars and carbohydrates is not a good idea even if you are currently metabolically healthy as it could deteriorate your health in the long run. You want to always have adequate protein and fat in your diet that keeps you full and regulates yours glycemia. You often harbor a sugar addiction or resort to emotional eating that keeps you craving sugar constantly, so listening to your body regardless of what your health indicators show isn\’t a good idea either, she said.

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