There are many factors to consider when trying to improve your immune health. Some suggestions are getting enough sleep, limiting your stress levels (which is easier said than done), exercising regularly, and eating a balanced diet.
If you want to improve your diet and immune system by eating healthier foods, you may wonder which foods are beneficial to eat and should be avoided. For example, when it comes to breakfast items, you should have enough protein, fibre, and fruits.
Pancakes or waffles, according to Courtney D'Angelo, MS, RD, author at GoWellness, are one of the worst breakfasts for immunity. "Most of us have sugar, syrup, chocolate, or whipped cream on our pancakes and waffles," D'Angelo explains. Your immune system may suffer due to the potential for an excess of added sugar.
Why pancakes and waffles do not support a healthy immune system
You should avoid meals made mainly of added sugar and have little to no protein or fibre when it comes to starting your day in a healthy way for your immunity.
According to a study published in Nature Communications, excessive sugar levels might cause an increase in inflammation, which can lead to a weakened immune system.
"Foods high in sugar and refined carbohydrates can spike your blood sugar levels and have a high glycemic index, which can cause inflammation, energy fluctuations, and an on-and-off appetite," says D'Angelo, "and these side effects can lead to a weakened immune system due to your body overworking itself and, more importantly, not having the proper nutrients it needs to function."
A healthier way to eat pancakes and waffles
The good news is that if you truly enjoy these delicious breakfast sweets, you don't have to give them up forever. There are a few simple strategies to boost the nutritional value of your pancakes while maintaining a healthy immune system.
"If you want to eat pancakes or waffles for breakfast, try adding protein powder, fibre, and antioxidants to the recipe," D'Angelo suggests. "For example, instead of chocolate chips, use antioxidant-rich blueberries, or replace white flour with fibre-rich oat flour, and toss in a scoop of healthy whey protein powder."