Any nutritionist will tell you that breakfast is one of the most essential meals of the day. So to get it right, you need to avoid the worst breakfast foods we’ve listed below.
Studies show that starting your beautiful day with a nutritious meal will help in weight loss and healthy living by countering binge eating and mid-afternoon snack pangs.
Nonetheless, this does not mean that you should fill your breakfast with toaster treats or a mess of sugar-bashed cereals in the morning.
A blend of lean protein, complex carbohydrates, fresh fruits, and low-fat dairy will keep you going. But any of these 10 worst breakfast foods will ruin your entire fitness progress.
Worst Breakfast Foods
In other words, think twice before adding these 10 worst breakfast foods to your diet every morning.
1. Pancakes With Syrup
When it comes to breakfast, waffles or pancakes or any other related snack food or deserts are to be avoided completely as they are usually made from white high carbohydrates refined to which salt and sugar are added.
To make the situation even more appalling, pancakes and other related foods are usually topped with syrups that are awash with sugar or a fructose based syrup.
Instead, go for healthier options like maple syrup.
Whether its breakfast or dinner all cereals including oats and corn should be avoided.
Most of them are genetically modified and contain gluten which can be very addictive or even lead to uncontrolled hunger pangs.
In addition, most cereals are sugar-coated or contain added sugar to appeal to kid’s tastes. Instead of cereals, go for seeds or nuts.
Although they have a misguided reputation of being nutritious, muffins are just small sized cakes.
In all the ingredients that muffin is made of (sugar, vegetable oils, refined flour), eggs is the only healthy ingredient.
To make matters worse, commercially made muffins are usually very large and a recent study show that in the US, most exceed the standard portion by over 300 percent.
There are also some commercially sold muffins that are usually filled with dried fruits or chocolate chips and additional sugar, further skyrocketing their calorie and sugar content.
4. Sweet Marmalade Or Toast With Jam
Sweet marmalade or toast with jam is a carbohydrate in its purest form.
So avoid them, and if you really want to have a toast for your breakfast, top it with some form of protein like eggs without sausage, bacon or any other processed protein.
If you are on a no-carb diet or on a high or low-fat diet, there are healthy types of bread that you can eat instead of toast or white bread.
So if you want to have an appealing reading on the body fat scale, Opt for those made using almond or coconut flour.
5. Gluten-Free, Processed Foods
Although there is nothing wrong with avoiding foods that contain gluten, consuming most of the processed gluten-free foods you see on supermarket shelves is not good for your health.
For instance, a blend of flours made from tapioca, potatoes, and rice replaces the wheat in gluten-free processed foods.
This seems like a good idea but the flours are very high on the glycemic index and they raise blood sugar instantly.
This, in turn, leads to increased insulin levels that can easily cause weight gain and rebound hunger.
Even gluten-free baked foods like muffins and pancakes are no better than their conventional based versions because of their low fiber and protein content.
6. Processed Meats
While they might seem like a quick and good sugar-free option for breakfast, the nitrates found in sausages, ham, bacon have been linked to colorectal cancer.
So always check if the food you are buying contains nitrates if it does just avoid it and a few years from now you will be glad you did.
7. Breakfast Smoothies
Most store-bought breakfast smoothies are very sweet because they contain a lot of refined sugar.
Some even contain cream and fat milk, which makes them more of a dessert than a healthy breakfast drink.
Instead of store-bought smoothies, just prepare your own version using skim milk or unsweetened almond milk, Greek yogurt, and frozen or fresh fruit.
Regardless of how the manufacturer calls it, donuts are sugar-coated, full of unhealthy fat and filled with jam.
They will only work to quench your thirst for sweetness and ultimately a trip to your dentist. So do yourself a favor and go for a whole bagel.
Sliced bananas or raw almond butter might also help if you are craving for anything creamy and sweet.
9. A Bagel With Cream Or Butter Cheese
Most bagels do not have protein and a single bagel is equivalent to 5 slices of white bread.
You can make this meal nutritious by opting for a whole-wheat version, consuming half and spreading on a healthy topping like peanut butter or mashed avocado.
10. Burger On A Burn
Not all burgers are unhealthy; it all depends on how they were prepared.
A burger patty prepared with healthy meat only will not harm you.
But if you are going to lather it with a sugar-packed sauce, you will be doing more harm than good to yourself.
Do not be swindled by the idea of taking it with salad or greasy chips is better either.
What you eat in the morning has the potential to either make or break your day.
An unhealthy breakfast will leave you struggling to get through the day, while a healthy breakfast will set you up for a productive day of stable blood sugar and great energy levels.
So if you want to have a productive day at work or in school, opt for a morning meal that has healthy fat, protein, and fiber from whole foods.
Finally, eating any of these 10 worst breakfast foods mentioned here is way better than missing your morning meal altogether.
And there is a good reason for this. You won’t get enough energy to get going in the morning and you are likely to overeat during the day, especially in the evening which is not a good time to eat a lot if you are trying to lose or maintain your weight.