Breakfast is the most important meal of the day. Kids know it, adults know it, you know it. So why would you start the day with anything less than your best?
And if you’re making any of these choices for breakfast, you’re doing just that.
Take a look at this list of common breakfast foods and if any of them are making an appearance on your breakfast menu, it’s time to make a change. Because these are the 9 WORST foods you could eat for breakfast.
They’re quick, convenient – and they’re hundreds of calories of refined enriched flour. The unhealthy carbs in a single bagel can cause sugar spikes AND inflammation, so you’re whole body is under attack first thing in the morning.
And since no one eats a perfectly plain bagel, you have to think about what you’re topping it with too, such as sugary jelly or trans-fat filled margarine.
2. Breakfast bars:
When you see breakfast bars in the grocery store, don’t think “nutritious meal replacement.” Instead, think “candy bar.”
Breakfast bars have so much sugar – and shockingly little protein or fiber – that there’s very little difference between one of them and the chocolates you can find in a vending machine.
3. Cold cereal:
Even cereals that are marketed as healthy and supposedly for adults can have far too much sugar to be healthy, let alone to be a good way to start your day. And for a food that’s made from grains, many of them have surprisingly low amounts of fiber.
Even cereals without a lot of added sugars aren’t a good choice. They’re still carbohydrate heavy and send your blood sugar shooting up, followed by a crash that will have you fighting to stay awake at your desk by 10:30.
If you’re committed to having some sort of cereal from time to time (and you’re not gluten sensitive and can handle the carbs) try organic, steel-cut oatmeal instead. And no, the instant oatmeal in those little packets will not cut it. They’re over-processed, full of sugar and just as bad as the cold cereals you’re avoiding.
4. Flavored nondairy creamer:
offee can be a healthy choice for breakfast, but you lose its health benefits when you load it up with flavored nondairy creamer. And don’t think using nondairy creamer is the same as using milk, because it’s NOT. Not by a long shot.
These creamers are loaded with trans fats (at least for now), sugar, and junk oil. Given the delicious, creamy options that are available, there’s simply no reason to put these in your body.
5. Fruit juice:
Fresh fruit is one of our favorite ways to tame a sweet tooth, but fruit juice doesn’t work the same way. Fruit has fiber and a reasonable amount of all-natural sugars. But a glass of juice doesn’t have the fiber and, because it counts as more than a single serving of fruit, far more sugar than one orange (or apple or cup of grapes…).
Drink water with a slice of lemon and eat your fruit fresh.
If breakfast bars are candy bars, then muffins are cake. Don’t be fooled into thinking that they are any healthier than a doughnut or a slice of coffee cake. And the large ones that you find in bakeries and the grocery store can have more than 500 calories!
But despite their massive size because they don’t have much fiber and do have so much sugar, a muffin won’t keep you full long.
7. Processed meats:
Many breakfast buffets these days offer processed meats as a protein option for people looking for a more “European” experience. Unfortunately, the key word here is processed – which means nitrates and preservatives that can wreck your health.
8. Toast with jelly or jam:
Many folks think a slice of bread with jelly or jam is a fine choice for breakfast. But the truth is, regardless of whether it’s white or “made with whole grains,” most store-bought breads are made with refined and enriched flours which cause blood sugar spikes and weight gain.
And the sugary jam or jelly makes a bad choice even worse.
Drop the enriched flour breads and commit to lowering your carb intake overall. If you’re not gluten intolerant and still want to indulge in some bread from time to time a healthier alternative is a bread made from true organic whole wheat flour, almond meal, oat flour, sprouted flours or millet flour.
Top with real organic butter, coconut oil or mashed avocado.
The standard cup of yogurt with fruit on the bottom (or in the corner or blended in) found in most grocery stores is loaded with sugar. Steer clear of those blood sugar bullies.
But plain, organic Greek yogurt can be a delicious and healthy part of breakfast. Add a dash of honey or some berries for sweetness or nuts for crunch.
The decision you make about breakfast first thing in the mornings can help set the tone for the rest of the day. Make the right one – and never eat these 9 foods for breakfast again.