Most of us have heard the phrase “breakfast is the most important meal of the day.” However, it depends on the breakfast. In fact, it’s better to not eat breakfast at all, if you eat an unhealthy one. Additionally, eating an unhealthy breakfast will make you feel groggy and cause you to gain weight. It can even increase your risk of developing chronic disease! In this article, we will discuss the worst foods to eat for breakfast. Then we will give you healthy alternatives to try instead. Let’s get started.
Don’t Eat Bagels and Toast
Bagels and toast are some of the worst foods you can eat for breakfast. The flour in most bread is refined. This means it contains few nutrients. Also, it is high in refined carbs and low in fiber. This will cause your blood sugar levels to rise rapidly. When you have elevated blood sugar levels, it causes you to eat more food at your next meal. That will result in weight gain. (1)
If you put margarine on your toast or bagel that is even more troublesome. Margarine contains trans fats. These are the worst type of fat that you can consume. There is an abundance of research that shows that trans fats can increase your risk of chronic disease and that they cause inflammation. (2)
So instead of eating bagels and toast, we will give you a healthy alternative.
Healthy Alternative: Smoothie
A better alternative is to drink a smoothie. Smoothies are nutrient-dense, so they will give you energy for hours after you consume them. They also are rich in antioxidants. Antioxidants are important because they protect your cells against free radicals. Free radicals can increase the likelihood of heart disease, cancer, and other diseases.
Don’t Eat Cereal
Breakfast cereal is a food choice that many people eat in the morning. However, that does not mean it is healthy. Cereals are highly processed and have ingredients added artificially. Additionally, most breakfast cereals contain refined grains and sugar.
A 2011 report by the Environmental Working Group researched many of the most popular breakfast cereals consumed by children. It found that a 1-cup serving often contains more sugar than 3 chocolate chip cookies! (3)
High sugar intake increases the likelihood of obesity, type 2 diabetes, heart disease, and chronic health conditions. (4) Additionally, when you have a high sugar intake, your body will shut down to digest. This means that you will become very tired.
Instead of eating cereal, try a healthy alternative like intermittent fasting.
Healthy Alternative: Intermittent Fasting
Intermittent fasting is an eating pattern. You will alternate between periods of fasting and eating. The most common intermittent fasting method is to fast for 16-hours and then eat within an 8-hour window. There are many health benefits such as:
- Human Growth Hormone Increases (5)
- Insulin Sensitivity
- Cellular Repair
- Gene Expression
- Weight Loss
- Heart Health
- Anti-Aging
Step by Step Intermittent Fasting Plan
The human growth hormone increases when you are intermittent fasting. (11)
When you fast, it reduces insulin resistance. It can lower blood sugar by 3–6% and fasting insulin levels by 20–31%. (10)
Intermittent fasting increases cellular repair and gene expression. It increases brain hormones and helps develop new nerve cells. It also protects against Alzheimer’s disease. (7)
Additionally, it can also help you lose weight and belly fat. (9)
Intermittent fasting helps to reduce all risk factors for heart disease. (8)
Research has shown that intermittent fasting increases the lifespan of rats. Current studies show that fasted rats lived 36–83% longer than the control rats. (6)
Don’t Eat Waffles and Pancakes
Waffles and pancakes are not a good choice for breakfast. They are made with bleached white flour. They are often topped with corn syrup as well. This is a problem because many syrups are high fructose corn syrup. This type of syrup leads to inflammation and insulin resistance. Overall this meal can lead to diabetes and obesity. (12)
Instead of eating waffles and pancakes, you should try a healthy alternative like almond flour waffles.
Healthy Alternative: Chaffles and Almond Flour Waffles/Pancakes
A healthy alternative to eating waffles and pancakes is to change the ingredients you use to make them. This means you can use almond flour to make waffles and pancakes. Another option is chaffles. Chaffles are waffles made out of cheese and eggs.
Now we will move on to discuss muffins and why you shouldn’t eat them.
Don’t Eat Muffins
Muffins are made from refined flour, vegetable oils, eggs, and sugar. Furthermore, muffins are topped with chocolate chips, additional sugar, or other sweets. This just adds more sugar and calories to them. Muffins that are sold at bakeries and stores are large. A study found that the average packaged muffin exceeds the standard portion size by 333%! (13) Portion sizes are crucial for you to lose weight as well.
Instead of eating muffins, try cloud bread or other healthy alternatives to bread.
Healthy Alternative: Cloud Bread French Toast
Cloud bread is an alternative to bread. It is made of eggs, cream cheese, cream of tartar, and sweetener. Therefore it contains nutrients such as vitamin A, vitamin D, phosphorus, choline, and selenium. These nutrients support eyes, bones, metabolism, cognitive function, and immunity.
Now we will move our discussion onto doughnuts.
Don’t Eat Doughnuts
Doughnuts are made of bleached white flour, corn syrup, and many artificial ingredients. They also contain a lot of sugar. Unfortunately, like many foods high in sugar, they will leave you feeling hungry as well.
Instead of eating doughnuts, try a healthy alternative like an omelet.
Healthy Alternative: Omelet
Eating an omelet for breakfast is a wise choice. Omelets contain eggs that have many nutrients in it and keep you feeling fuller longer. Studies show that those who eat eggs for breakfast eat fewer calories throughout the whole day. You can make it more healthy by adding some vegetables. Vegetables are a good choice because they are loaded with nutrients.
Now we will discuss breakfast bars.
Don’t Eat Breakfast Bars
Breakfast bars seem like a good on-the-go breakfast. However, they contain multiple forms of sugar. Additionally, they are high in grains and artificial ingredients. Breakfast bars are comparable to candy bars as far as nutrients go.
Instead of eating breakfast bars, check out the alternative on-the-go breakfast we discuss below.
Healthy Alternative: Coffee or Tea with Collagen or MCTs
Coffee or tea is a better option for breakfast. You can add collagen or MCTs to it. This will add protein to your drink. Protein is great for brain function, physical endurance, and energy level.
Now we will discuss flavored yogurt and why you shouldn’t eat it.
Don’t Eat Flavored Yogurt
Flavored yogurt is not a good option. Although it tastes good, it is not good for you. Many people choose the non-fat variety. Non-fat flavored yogurt is a problem because it will raise your blood sugar. Also, you will not be getting the nutrients that “good” fats give you. Additionally, most flavored yogurt contains a lot of sugar and is not a high-quality dairy item.
Instead of eating flavored yogurt, check out a healthy alternative like full-fat yogurt.
Healthy Alternative: Full Fat Yogurt
Full-fat yogurt is a great alternative. When you eat full-fat yogurt, you get the benefit of the healthy fats it contains. Also, if you want to make your yogurt sweet, you can add real fruit. Fruit contains antioxidants and many nutrients. Also, you should choose organic or grass-fed when possible.
Now we will discuss fruit juice and why you shouldn’t drink it.
Don’t Drink Fruit Juice
Fruit juice is not a good choice when it comes to your health. This is because it is very high in sugar, and has very few vitamins. Additionally, it is linked to an increased risk of obesity and diabetes.
Instead of drinking fruit juice, try a healthy alternative drink like water.
Healthy Alternative: Water
Water is the best beverage that you can choose. Water replenishes your body with the hydration it needs. It gives you more energy and better brain function as well. If you want to make it sweet, you can add berries. Berries are a good addition to water because they are full of antioxidants.
Conclusion
Breakfast has the potential to set you up the day. It can create high energy levels, stable blood sugar, and control your weight. If you make the wrong choice at breakfast, you are going to struggle the entire rest of the day. Additionally, it can increase your chance of developing health conditions. Therefore, if you choose to eat breakfast, make it one that counts. Choose a breakfast with protein, healthy fat and fiber from whole foods.
References
- https://www.ncbi.nlm.nih.gov/pubmed/10885323
- https://www.ncbi.nlm.nih.gov/pubmed/15051604
- http://static.ewg.org/reports/2011/cereals/pdf/2011-EWG-Cereals-Report.pdf
- https://www.ncbi.nlm.nih.gov/pubmed/17921363
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/
- https://www.karger.com/Article/Abstract/212538
- https://www.ncbi.nlm.nih.gov/pubmed/17306982
- https://www.ncbi.nlm.nih.gov/pubmed/19793855
- https://www.ncbi.nlm.nih.gov/pubmed/25540982
- https://www.sciencedirect.com/science/article/pii/S193152441400200X
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/
- https://www.ncbi.nlm.nih.gov/pubmed/25477716
- https://www.ncbi.nlm.nih.gov/pubmed/11818300
