Colazione anti-artrosi: 4 idee

Anti-Arthrosis Breakfast: 4 Ideas

Nutrition and Arthosis

As we know, diet plays a crucial role for those suffering from arthrosis, as nutrition significantly impacts the health of our joints. The effect of diet can be both direct and indirect.

Regarding the latter, it's known that a high-calorie or fatty diet inevitably leads to overweight, thereby increasing the load on the joints, primarily in the hips, knees, and feet. Over time, these joints will start to exhibit fatigue due to the sustained compression.

However, foods also have a direct effect on the development of arthrosis, Some foods contain substances that play a significant role in triggering inflammatory reactions, while others contain compounds with opposing functions that act as inhibitors of the inflammation chain. Therefore, it's essential to know which foods to include in your daily diet and which ones to avoid.


Foods to Avoid for Breakfast and How to Replace Them

Sugar and Arthrosis

Avoiding sugar consumption should be a good rule to follow, regardless of arthritic conditions. Sugar has so many negative effects that half of them would be enough to discourage its intake: sugar introduced through the diet raises insulin levels, promoting a vicious cycle that has a highly negative impact on the health of our joints. For sweetening, there are valid alternatives such as agave syrup, maple syrup, stevia, rice malt, or inulin.


Cereals and Sugary Biscuits, Packaged Foods

Alongside sugar, foods that contain it should also be eliminated. For breakfast, this includes sugary biscuits and cereals. Instead, opt for oats and whole grains. Oats are particularly rich in proteins and fibers, aiding digestion and a sense of satiety, and have a low glycemic index. Whole grains are rich in nutrients like fibers, minerals (iron, magnesium, zinc, and copper), vitamins, and antioxidants.


Milk, Cheese, and Arthrosis

Milk (and the cheeses derived from it) is rich in animal fats and cholesterol and should be avoided. If you're concerned about potential calcium and vitamin D deficiency, rest assured: firstly, the pasteurization process of milk destroys most of its beneficial components, including vitamins, useful bacteria like Lactobacillus acidophilus, enzymes, and proteins. Secondly, you can find these nutrients in other foods, such as legumes. Therefore, it's preferable to use plant-based milk, like soy milk.



The debate about coffee's role in an anti-arthrosis perspective is ongoing, but what's certain is that it should be limited as much as possible. Instead, opt for green tea, which contains significant amounts of polyphenols that counteract free radicals responsible for cellular aging.


4 Ideas for an Anti-Arthrosis Breakfast

Oat Porridge

Ingredients for 2 people:
250 ml of soy milk, 3 tablespoons of oat flakes, 3 walnuts, 1 organic strawberry (or other berries), 1 banana, 1 teaspoon of maple syrup, 1/2 teaspoon of cinnamon, 1/2 teaspoon of inulin, 1/2 teaspoon of psyllium


  1. Bring soy milk to a boil in a saucepan.
  2. Add oats, cover with a lid, and cook over low heat for 10-15 minutes.
  3. Pour the oat cream into a bowl and add sliced banana, chopped strawberry, crushed walnuts, maple syrup, inulin, cinnamon, and psyllium. Mix everything well and serve the cream warm or cold.


Whole Grain Cookies

Ingredients for 20-30 cookies
300 g of whole wheat flour (or spelt flour), 100 g of oat bran, 100 g of hazelnut flour, 100 g of inulin, 75 g of raisins, 100 ml of extra virgin olive oil, 10 g of cream of tartar baking powder, 1 teaspoon of gomasio, 150 ml of unsweetened organic apple juice


  1. Soak the raisins in water for a few minutes.
  2. Drain and mix all the ingredients in a blender, adding apple juice until you get a soft and smooth dough.
  3. Pour the dough onto a wooden surface and roll it to about half a centimeter thick. Cover with non-stick parchment paper and refrigerate for about an hour.
  4. Cut out the preferred cookie shapes with a cookie cutter or disk.
  5. Bake in a preheated oven at 180°C for 15 minutes, making sure they are crispy on the outside but not too dry. Allow the cookies to cool and consume them at room temperature.


Fruit Smoothie with Soy Milk


A desired amount of seasonal, ripe, and organic fruit, preferably chosen from small berries (blueberries, raspberries, blackberries, currants, gooseberries), banana, apple, pear, pineapple, rhubarb, kiwi, papaya, ginger, soy milk as needed, 1 tablespoon of psyllium seeds (if available)


1 - Thoroughly wash and clean all the selected fruit and place it in the blender's container.

2 - Blend the fruit with a desired amount of soy milk, depending on whether you prefer a thicker or thinner smoothie. To make it creamier, you can add an ice cube.

3 – Garnish the smoothie with a mint leaf.


Turmeric Egg White Frittata

frittata di albume e curcuma anti-artrosi

Ingredients for 2 people
200 ml of egg whites, 1 tablespoon of sesame oil, a dash of oil for greasing the pan, 1 tablespoon of turmeric, 200 g of plant-based cheese, a pinch of gomasio


1 - Mix sesame oil, turmeric, diced plant-based cheese, and a pinch of gomasio with the egg whites.

2 - Pour the mixture into a greased non-stick pan with a dash of sesame oil and cook it like a regular frittata."

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