Breakfast comes at the culmination of what’s essentially an 8-hour fast, and too often we start our day with disastrous food choices that set the tone for an entire day of poor nutrition. Honestly, we romanticize breakfast so much in our society when so much of it is basically a gratuitous dessert. Think about the classic “all-American” breakfast, it’s a sugar and sodium haven with bacon, eggs, pancakes, and sugary cereals as the major culprits. These and a few more make up the following list of the foods you should stop eating for breakfast immediately.
1.Cream cheese bagel
“Bagels are made with refined wheat flour, which has been stripped of the fibre and nutrients that gives whole grains their health benefits. As bagels are so dense, they are also extremely high in calories compared to most sliced breads. I would suggest opting for rye bread instead, which has a low glycemic index, so is less likely to spike your blood sugar and insulin levels. Cream cheese is ok to have occasionally, as long as you’re not dairy intolerant, but it can be loaded with fat and calories, so I wouldn’t advise you have this daily.”
With sugar, refined carbs, and deep-fried fat, doughnuts are another breakfast food to avoid. “These can be an occasional treat on a weekend, but should not be the foundation of your weekday breakfast,”. If you’re going to indulge, at least pair the doughnut with protein or fat, to help stabilize your blood sugar and avoid an energy crash. Try a handful of nuts, or a hard boiled egg.
3.Flavored nonfat yogurt
Wait, but isn’t yogurt good for you? Sorry people, not all fermented dairy foods are created equal. Flavored varieties can pack just as much sugar as that Danish or cinnamon roll you thought you were being smart by avoiding. Plus, skipping the fat might actually put you at risk for gaining weight, research suggests. Go for plain low-fat or full-fat yogurt instead—experts agree that both can be part of a healthy diet. And sweeten it yourself with honey, maple syrup, or fruit.
Many pre-mixed flavored oatmeal packets have similar ingredients to unhealthy cereal. Each packet contains a lot of sugar and is typically made with instant oats, which are processed and low in fiber. If you have time, make your own oatmeal using rolled or steel oats. Then, your breakfast will be higher in fiber and you can control the amount of sugar.
5.Pancakes and Waffles
Pancakes and waffles are popular choices for weekend breakfasts at home or in restaurants.
Both pancakes and waffles contain flour, eggs, sugar and milk. They are cooked somewhat differently, however, in order to achieve a distinct shape and texture.
Although they have more protein than some breakfast items, pancakes and waffles are very high in refined flour. Many researchers believe that refined grains like wheat flour contribute to insulin resistance and obesity.
In addition, pancakes and waffles are typically topped with pancake syrup, which contains high-fructose corn syrup.
High-fructose corn syrup can cause the inflammation that drives insulin resistance, which may lead to prediabetes or type 2 diabetes.
Pure maple syrup is a better choice than pancake syrup, but it’s still high in sugar, which adds empty calories to the meal.
According to the American Heart Association, most people consume 2–3 times the recommended daily upper limit for added sugar.
6.Coffee and nothing else
You might not feel hungry in the morning after eating late at night — but that’s no excuse to skip actual food and reach for a solo cold brew.
Coffee may be loaded with health benefits on its own, but it won’t serve you any filling nutrients, leaving you unsatisfied. “You’ll be starving during your 10 a.m. meeting”.
Make sure to pair your a.m. caffeine with actual food, ideally a meal that includes some protein and vegetables, like a breakfast burrito stuffed with vegetables like tomato and spinach.
If all you have time for is a drink, make it a shake. Blend together one cup of plain Greek yogurt, 1 tablespoon of hemp seeds, 1 tablespoon of peanut butter, a small banana, and a teaspoon of honey. Add in a scoop of protein powder if you know you won’t have time to snack.
7.A glass of juice
I am surprised by how many non-breakfast eaters grab a glass of juice and call it a meal. “It’s all carbs, all sugar, and you’re not balancing it out with other nutrients,”. Same goes for healthy-looking, cold-pressed green juices, too; just because it contains kale doesn’t make it a solid breakfast. “These often don’t have enough protein, which will accelerate your hunger by mid-morning,”. You need to take something with fiber, protein, and fat like an apple and peanut butter.