Do you often end up consuming foods like sugary cereals or breakfast bars in the morning to save your time? If yes, you must stop it right away. While there are numerous healthy breakfast choices available, there are also foods that should be avoided in the morning to kickstart your day with optimal health. We spoke to our expert Ekta Singhwal, MSc (Dietician), Ujala Cygnus Group of Hospitals, who listed food items you should never eat for breakfast.
Foods To Avoid For Breakfast
Sugary Cereals
While sugary cereals may seem a good breakfast option, however, they aren’t good for your health. Singhwal said, “Breakfast cereals with high sugar content can lead to energy crashes and cravings later in the day. Therefore, opt for whole-grain cereals or oatmeal topped with fresh fruits or nuts for a satisfying, wholesome breakfast.”
Pastries and Doughnuts
Who doesn’t love sugary treats, but having it as your breakfast is a big no. These are often loaded with sugar and unhealthy fats, providing little nutritional value. In addition, it can lead to increased weight and blood sugar spikes. Instead, swap out pastries for whole-grain toast with avocado or a homemade smoothie with spinach, berries, and protein-rich Greek yoghurt.
Breakfast Bars
Another food to never include in your morning routine is breakfast bars. SInghwal informed, “Some breakfast bars are essentially candy bars in disguise, so check labels for added sugars. They are often high in sugar, artificial additives, and preservatives.” When searching for a quick and portable breakfast option, consider making your own energy bars using ingredients like oats, nuts, seeds, and dried fruits.
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Processed Meats
Do not start your day with processed meats as they are high in saturated fats and sodium, making them an unhealthy breakfast choice. According to a journal published in HAL Author Manuscripts, consumption of processed meat may contribute to the development of colorectal cancer. If you crave a savoury option, consider lean proteins like turkey or chicken, or better yet, incorporate plant-based protein sources like tofu or beans into your morning meal.
Fruit Juices
Singhwal emphasised that even 100% fruit juices can be high in natural sugars? While fruit juices may seem like a healthy choice, many commercial varieties are filled with added sugars and lack the fibre that whole fruits provide. Hence, ditch fruit juices and opt for fresh fruits to increase your fibre intake.
Sugary Coffee and Energy Drinks
Singhwal said, “These drinks often contain excessive caffeine and sugar, which can have negative effects on your health. Avoid coffee drinks with excessive sugar, syrups, or whipped cream, as they can lead to blood sugar spikes.”
Also Read: Morning Fuel For A Healthy Heart: Expert Lists Breakfast Options For Controlling Cholesterol Level
Flavoured Yoghurts
Yoghurt is good for health but make sure to not consume flavoured yoghurts. Singhwal said, “Some flavoured yoghurts are packed with added sugars, which can negate the health benefits of yoghurt's probiotics and protein. Choose plain yoghurt and top it with your own fresh fruit or honey.” This way, you have better control over your sugar intake and can customise your yoghurt to suit your taste.
Pancakes and Waffles with Syrup
You may want to consume pancakes and waffles to curb your hunger in the morning as it is a convenient option. However, refrain from doing so as these are high in refined carbohydrates and sugar, leading to energy crashes.
Fried Breakfast Foods
Singhwal suggested avoiding fried breakfast foods like fried eggs, hash browns, and fried meats in the morning. This is because they are high in unhealthy fats and calories, leading to weight gain.
Bottomline
Singhwal concluded, “Starting your day with a balanced breakfast that includes whole grains, lean proteins, healthy fats, and fruits or vegetables is generally recommended for optimal health. It's best to avoid starting your day with food items that are high in sugar, refined carbohydrates, or unhealthy fats.“
[Disclaimer: The information in this article is shared by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your dietician for a diet plan tailored to your needs and body type.]