The most important meal of the day gets the title for a very valid reason. Your body goes into fasting mode at night, and after all those long hours, it begs for nutrition in the mornings. Unhealthy breakfast routines will leave you with very little fuel to run your day, a cranky mood, bouts of morning sickness (especially if you’re pregnant), and a potentially unappealing waistline.
Doesn’t sound like something you’d want, is it?
A few popular morning meals are distinct diet offenders like pancakes, waffles, and pop tarts.
There are, however, a few breakfast foods that may not seem like such a bad idea at first glance, but are nevertheless, lacking in appropriate nutrition and will only set you up for hunger pangs later on in the day.
8 Worst Breakfast Foods
Steer yourself clear from these 7 am staples that will do you more harm than good.
1. Sugary Cereals
Leave those boxes of Frosties and Honey Loops where they belong – in your early childhood memories. These cereals lure you with a sugar rush that may seem to put you in a good mood quickly, but will eventually lead to an energy crash half way into your day. This is because they lack in healthy fat, fiber, and protein that help in keeping you energized and satisfied until it’s time for your next proper meal. The result? You will be tempted to give into those second-rate donut/ bagel breaks to fill yourself up with more sugar and unhealthy fat that will make you want to skip a healthy lunch, and eventually, beat yourself up for putting on those extra pounds.
Opt for overnight oats instead. They’re just as easy to prepare and are loaded with healthy fiber that will keep you full all through the morning. Soak them in low-fat almond milk, top them off with your favorite fruit and you’ve got yourself sorted!
2. Pancakes And Waffles
Everyone loves them. They make it to the top of your list of favorite breakfast foods, especially on weekends, be it at a restaurant or at home. This is probably because they have the potential to qualify for dessert, depending on what toppings you choose. And who doesn’t love dessert?
Agreed, they may report more protein levels than other breakfast items, but let’s not forget the high amount of refined flour they contain. Refined grains like wheat flour can lead to obesity and insulin resistance in the long run.
Additionally, you would typically eat your waffles and pancakes with pancake syrup which is basically high-fructose corn syrup. This is one of the key foods that is responsible for causing prediabetes or type 2 diabetes. 1 Sometimes, it is argued that pure maple syrup is much healthier, but it is still high in sugar and will end up giving you empty calories you do not want.
You want to combine your breakfast protein with healthy fat and minimally processed fibrous carbohydrates – so try to opt for whole grain bread with eggs and fruits instead.
3. Granola Bars
These are no better than ordinary candy bars, even though the term “granola” is undeniably healthier than “candy”.
Granola bars give your body an average of only 1 –3 grams of fiber and contain a lot of artificial sugars and corn syrup. Further pushing up their sugar content, some of these bars come with chocolate chips and sugary dried fruit. When consumed in large amounts, these sugars can raise insulin levels and blood sugar. This should be reason enough for you to want to quit buying yourself granola bars for your breakfast.
4. Flavored Low-Fat Yogurt
This can be confusing, so let’s sort it out.
Yogurt is healthy, that is until companies start adding extras like artificial colors and flavors to attract more customers. Flavored varieties of yogurt come with artificial sweeteners that contain more sugar than a scoop of ice cream. Also, skipping the healthy fat in yogurt can actually lead to weight gain. Healthy fats keep your tummy full because they take a long time to digest. By going for flavored low-fat yogurt, you are actually removing the fat from dairy products and adding unnecessary sugar which is anything but a smart breakfast option.
Yogurt, in its purest form, is an excellent source of calcium, gut-healthy probiotics, and protein. This is why it is more advisable to go for the plain low-fat or full-fat variety; nutritionists agree that both serve as healthy choices. Sweeten it yourself with honey or fruit, or add a few nuts as toppings for added healthy fat that will aid in slower digestion and keep you satisfied for longer.
5. Fruit Juices
Nothing quite hits the spot like a tall glass of your favorite juice in the morning. But this breakfast mainstay is actually one of the worst breakfast choices you can make, especially if you’re trying to avoid gaining weight.
A lot of the fruit juices on the shelf, including the ones that claim to be 100% natural, contain very little juice. They are instead, artificially sweetened with sugar or high-fructose corn syrup.Drinking these is equivalent to downing sugar-sweetened beverages and can cause a sudden spike in your blood sugar levels because there is zero fat or fiber to slow down the absorption process. This is naturally followed by just as sudden sugar crash which can make you tired and hungry, and extremely over the edge. Drinking store bought fruit juices also increase the risk of obesity, type 2 diabetes, and metabolic syndrome.
For a healthier option, choose freshly squeezed, cold-pressed, or high-pressure-pasteurized fruit and vegetable juice that preserves all the nutrients and vitamins sans the unnecessary sugar.
6. Buttery Spreads
Even if you side with whole wheat or whole grain, bread with fake butter is a bad breakfast choice. Firstly, most buttery spreads and margarine contain high levels of synthetic trans fats, that can increase bad cholesterol, reduce good cholesterol, and turn up the risk of heart disease and diabetes. Note that “trans fat-free” margarine will still contain trans fats, as long as it is less than 0.5 grams per serving.
Try and keep your bread as a side to something more substantial and filling, like a vegetable omelet.
7. Quick Toaster Pastries
Don’t get us wrong; we completely understand the addictive charm of toaster pastries.They’re convenient and undeniably delicious. However, just because wolfing down a Pop-Tart or two on your way to school was enough when you were a kid, doesn’t mean it is now. As you grow older, your body needs you to have a healthy breakfast meal in the morning for fuel, and this choice doesn’t qualify as a good substitute at all.
Any bit of energy you get from the gratuitous amounts of sugar in these foods will come with a guaranteed crash. The low fiber content in the white flour and the high-fructose corn syrup don’t help you either.
Some of these will come in boxes labeled “baked with real fruit”. Don’t fall for it; it’s just an attempt to convince you that these pastries are a healthy choice.
8. Just Coffee
Yes, coffee is very good for you. That doesn’t mean one cup is enough to substitute for an entire breakfast meal. The caffeine might serve to knock your appetite down temporarily, but a few hours later, you’ll be rummaging through your snack drawer to appease your grumbling tummy. Enjoy your morning coffee with a good, healthy breakfast.
If you’re not the type to feel that hungry in the morning, that’s okay too. Drink your coffee, but remember to pack yourself some fruit and cheese, or a peanut butter sandwich for a mid-morning snack.
Foods That Promote Morning Sickness
Experiencing morning sickness, especially in the first trimester is probably one of the worst parts of being pregnant. This is very common, and most women complain about dealing with at least some amount of nausea. The good news, however, is that the right diet can do wonders when it comes to curing morning sickness. Of course, food preferences can vary from person to person, but some common triggers of morning sickness in women are:
- Deep fried, greasy foods
- Artificial sweeteners
- Sweets (especially in large quantities)
- Caffeine (especially when teamed up with an artificial sweetener)
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