Eating Sweet Potatoes in the Morning: A ‘Health-Dest.roying’ Habit Many People Overlook

Besides sweet potatoes, there are many other familiar foods that experts advise avoiding at breakfast.

Low-cost and rich in nutrients—especially vitamins and antioxidants—sweet potatoes have become increasingly popular.

According to nutrition experts, if you consume sweet potatoes regularly, you may gain impressive benefits such as improved gut health, anti-aging effects, suppression of cancer cell growth, better blood sugar control, enhanced vision, and improved brain function.

Although sweet potatoes are recommended as part of a healthy daily diet, they are not encouraged for breakfast. This goes against the habits of many people who often eat boiled sweet potatoes as their first meal of the day.

Why shouldn’t you eat sweet potatoes in the morning?

Sweet potatoes stimulate the stomach to produce more acid, which can cause discomfort such as heartburn, acid reflux, and nausea. This is especially harmful for individuals with existing stomach issues.

Foods You Should Avoid Eating for Breakfast

Bananas

Eating bananas on an empty stomach causes their natural sugars to be absorbed rapidly, triggering a sudden spike in blood sugar. This may lead to fatigue, dizziness, and digestive discomfort. You should only eat bananas after a light breakfast, when your body has enough digestive enzymes.

Persimmons

Persimmons contain high levels of tannins and other compounds, especially the astringent varieties. In the morning, when stomach acid is high, persimmons can react with acid and form bezoars (stomach stones).

Tomatoes

Tomatoes contain a lot of pectin, which easily reacts with stomach acid. Eating tomatoes on an empty stomach—whether raw, in salads, or cooked—can irritate the stomach.

Lychee

Eating lychee on an empty stomach may cause a drop in blood sugar, leading to hypoglycemia. It’s best to avoid eating lychee immediately after waking up.

Even though lychee is delicious, remember two rules:
• Don’t eat lychee when your stomach is empty
• Don’t eat too much—only 5–6 pieces per serving, 2–3 times per week.

Very cold foods

Avoid drinking cold water straight from the fridge, eating chilled salads, or consuming other cold foods first thing in the morning. Repeating this habit can cause stomach pain or even gastric ulcers, even in people with strong digestion.

Strong tea

Some older adults drink strong tea in the morning, but strong tea contains a high level of caffeine. Drinking it on an empty stomach can cause palpitations, dizziness, and discomfort. Warm water is a better choice.

Similarly, strong alcohol is never suitable for the morning. High alcohol content irritates the empty stomach and may lead to ulcers, gastritis, or hypoglycemia.

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Unhealthy Breakfast Habits That Harm Your Health

Only eating plain rice porridge (congee)

Rice porridge provides mainly carbohydrates but lacks protein, fat, and vitamins. Eating only plain porridge for a long time may increase the risk of gallbladder problems.

Eating leftovers

Many people cook extra food at dinner to reheat for breakfast the next morning. However, reheating overnight vegetables is not advisable. Most vitamins—especially vitamin C—break down, and nitrites may accumulate, which can be harmful to health.

Eating too much for breakfast

Some people understand the importance of breakfast and eat excessively—usually high-protein, high-calorie, high-fat foods. Items like burgers, fried dough, and pancakes are difficult to digest and contain too many calories.

Only eating fruit

Eating fruit on an empty stomach can stimulate bowel movement, prevent constipation, and aid weight loss. However, if fruit is the only food you eat for breakfast, it can be harmful.

First, fruit alone may not provide enough energy.
Second, fruit eaten on an empty stomach can stimulate acid secretion and cause digestive issues.

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Breakfast is an essential meal that fuels your body and sets the tone for the day. Choosing the right foods is crucial for protecting your long-term health and preventing disease.