Breakfast is often called the most important meal of the day, and for good reason. It sets the tone for energy levels and decision-making in the hours that follow. That is, of course, if you’re starting the day with the right breakfast foods.
Not all breakfast foods deliver the nutrients your body needs. Some can be surprisingly high in sugars, unhealthy fats, and empty calories. Here are 17 common breakfast choices that might be giving you a slow start in the morning.
1. Sugary Cereals
Lucky Charms, Fruit Loops, and Cinnamon Toast Crunch are undeniably delicious, but they aren’t the healthiest choices. Many popular cereals are packed with sugar and low in fiber, which can lead to a quick spike and then a crash in blood sugar levels.
These cereals often contain little nutritional value and can increase cravings for sweets later in the day. Plus, you end up feeling hungry about an hour after eating a bowl.
2. Processed Granola Bars
While granola bars might seem like a healthy on-the-go option, many are actually loaded with added sugars and preservatives. They’re usually low in protein and fiber, which are essential for a satisfying, energizing breakfast.
Instead of buying prepackaged granola bars, make your own using crushed granola, honey, chocolate chips, and raisins. There are plenty of recipes for you to try!
3. Flavored Non-Fat Yogurts
You may be thinking you’re making a healthy choice with yogurt, but that’s not always the case. Flavored non-fat yogurts often contain as much sugar as a dessert.
The removal of fat tends to be compensated for with sugar to enhance flavor. If you want yogurt, then non-flavored Greek yogurt with fruit is a much better option.
4. Store-Bought Smoothies
Pre-made smoothies are frequently made with an overabundance of sugars and syrups. Without the fiber of whole fruits, these smoothies can cause rapid sugar spikes.
Sugar spikes can lead to many health problems down the road including heart and kidney problems and issues with eyesight and nerves. Make your own smoothies with natural ingredients in your blender at home.
5. Muffins
The aroma of muffins is a pleasant way to start the day. Don’t be fooled by this alluring smell. Muffins are really small cakes, loaded with refined flour, vegetable oils, and sugars.
If you’re trying to lose weight, then eating a muffin for breakfast isn’t going to help. These baked goods have a high calorie count without providing substantial nutrients.
6. Buttered Toast with Jam
Breakfast foods should offer vitamins and nutrients that you need for a healthy start. With that in mind, a slice of white bread with butter and jam is not the best choice. Buttered toast with jam offers little more than carbs and sugar. This combo lacks protein, healthy fats, and fiber, which are crucial for a balanced breakfast.
7. Pancakes with Syrup
Pancakes are on America’s list of favorite breakfast foods, but we really should only be eating them as an occasional treat. Essentially, pancakes are another sugar trap.
Most people top their pancakes with butter, syrup, and maybe even powdered sugar. All of these toppings, plus the refined flour, contribute to blood sugar spikes.
8. Breakfast Pastries
Croissants, danishes, and other pastries are high in butter and sugar. They offer little nutritional benefit and can lead to increased sugar and calorie intake early in the day.
For those with a sweet tooth, skip the breakfast pastries and go with fruit and yogurt instead. English muffins with peanut butter are also a healthy alternative.
9. Bacon and Sausage
Some unhealthy breakfast foods are deceivingly bad for you. For instance, bacon and sausage may be rich in protein, but they’re also high in saturated fats and sodium.
Regular consumption can increase the risk of heart disease and other chronic conditions. Processed meats are generally bad for you since they’re full of nitrites and other harmful chemicals.
10. Bagels with Cream Cheese
A regular bagel with cream cheese is high in refined carbohydrates and fat but low in fiber. This can leave you feeling hungry soon after breakfast and lead to overeating later.
Whole wheat bagels with peanut butter are a healthier, more satisfying breakfast food. Pair it with eggs and fruit, and you’ve got a well-balanced breakfast.
11. Fruit Juice
Do you like drinking orange juice in the mornings? You’re not making as healthy of a choice as you think. Even 100% fruit juice is a concentrated source of sugar and lacks the fiber of whole fruit. Drinking juice can lead to quicker and higher spikes in blood sugar levels.
12. Fried Potatoes
Whether as hash browns or home fries, fried potatoes at breakfast are wasted calories on your plate. These potatoes are high in unhealthy fats and calories, contributing to a less than ideal start to your day.
Often, these potatoes are saturated in oils and high in sodium content. When out to breakfast, ask your server to swap them out for fruit instead, even if it costs a few more dollars.
13. Instant Oatmeal with Flavored Packets
Oatmeal is considered a healthy food, but be careful about instant oatmeal packets. They often contain added sugars and artificial flavors.
Plain oats with fresh fruit or a sprinkle of cinnamon are a healthier alternative. Use skim milk or almond milk in the mixture for an extra dose of calcium.
14. Toaster Pastries
Skip the freezer aisle if you want to make a healthy, balanced breakfast. Frozen waffles, pancakes, and most notably, toaster pastries and Pop-Tarts are low in the nutrients you need to give you a boost in the mornings.
Toaster pastries are essentially desserts masquerading as breakfast. High in sugar and artificial ingredients, they provide little nutritional benefit.
15. Breakfast Sandwiches from Fast Food Chains
Even if you’re running late in the morning, do not hit the drive-thru for a breakfast sandwich. These sandwiches are often loaded with processed meats and cheeses.
Breakfast sandwiches from McDonald’s, Dunkin, and other fast food chains are high in calories, fats, and sodium. They can also contain preservatives and additives that aren’t beneficial for your health.
16. Doughnuts
With their fun colors and sprinkles, a doughnut can make you feel happy and perky in the morning. However, don’t be fooled by their cute look! Doughnuts are high in fats, sugar, and calories. You’ll end up feeling groggy and tired after eating one.
17. Artificially Flavored Coffee Creamers
Most people want a little flavor in their coffee, so they turn to artificial creamers. In fact, only 18% of people prefer to drink their coffee black according to a recent survey.
Unfortunately, these creamers are not good for you. Whether it’s hazelnut or vanilla, these creamers are full of artificial flavors and trans fats, both of which disrupt your metabolism.
Eat Well
Choosing the right breakfast foods to start your morning can greatly impact your overall health and energy levels throughout the day. While doughnuts and bacon are delicious, it’s best to avoid these foods as much as possible.
Unhealthy breakfast foods contribute to weight gain, energy slumps, and long-term health issues. For a happy morning, choose foods that are high in fiber and protein without artificial flavors or preservatives.
Read More:
12 Fast Food Restaurants with the Healthiest Menus
14 Foods That Used to Be Cheap, But Now Break the Bank
Alyssa Serio has been a writer and editor since graduating from Aurora University in 2014. In her free time, she loves reading, playing volleyball, and watching any horror movie (even the bad ones) with her husband.