Breakfast is by far the most crucial breakfast in the entire day as it is said. However, the truth of the matter should be that a healthy breakfast is the most crucial food of the day.
Making the right choices about your breakfast can prepare you for a productive and energetic day. On the other hand, having mistakes with your breakfast can result in feeling tired and far from productive.
Breakfasts that are good for us can give us immediate energy and give us the feeling that we’re ready to take on the world, however, the energy boost lasts only a few minutes. Then we are left wanting the next one and the cycle repeats.
Here’s our list of breakfast options that should be avoided – and you might be amazed by a few of them – particularly number 15.
1. Highly refined or sweet cereals
Often targeted at kids, however, they are also a favorite of the majority of adults. There are breakfast cereals that you would not think of as unhealthy. Cereal is a quick healthy and nutritious method to fill up your stomach breakfast and is ready for the day ahead. However, only if they’re made from whole grains and are free of added sugars.
Puffed rice that is popular and honey-coated nuts, and frosty flakes (either big-name brands or supermarket-owned brand alternatives) are usually produced with shocking levels of sugar. Apart from the health risks of excessive sugar consumption eating a sweet breakfast is only able to sustain us for a short period of time when our bloodstream is flooded with sugar.
After this sugar is digested we’ll feel hungry quickly and then we’ll likely seek out another unhealthy, sugary treat.
Instead, choose cereals made with whole grains. They are also rich in fiber that fills your stomach and will keep you full till lunchtime. Select whole-wheat cereals that are shredded and corn flakes that aren’t coated with sugar, traditional porridge oatmeal (that you must make from scratch rather than microwaveable ones, which often contain sweet syrups with added sugar), and without added sugar mueslis or granolas that have without dried fruit added.
2. Pancakes or waffles
If you’ve ever cooked pancakes from scratch, you’ll realize that they’re created out of eggs, flour milk, sugar, and eggs, as well as a raising agent which makes them fluffy such as bicarbonate soda. Vegan pancake recipes have substitutes for milk and eggs, and gluten-free flour substitutes are also a great option to make gluten-free pancakes.
However, the only thing that they all have in common is Sugar! Waffles and sugar are pretty much identical, as well. They’re both a frequent breakfast choice. The sugar content of a waffle or pancake breakfast is the reality that we seldom have waffles and pancakes for breakfast plain. Who does?
We fill them with syrups that are sugary and crispy bacon, which is rich in sodium and saturated fats. just adding calories content, but not adding any nutritional value.
In addition, The majority of the time the flour that is used to make the two is white flour that has been refined to eliminate the whole grain as well as vital B vitamins. Therefore, it is recommended to keep these for breakfasts for the holidays only!
3. Margarine and white bread
Who doesn’t enjoy a slice of crunchy white toast that is dripping with melting spread? The issue when you eat this often as breakfast is that it has two sides.
The first is white bread. The white bread recipe is created with white flour. It is flour that has been processed to eliminate the brown, wholegrain part. By doing this together with the wholegrain, beneficial vitamins, in particular B Vitamins, are eliminated.
The best option is brown bread that’s made of minimally or no processed wholegrain wheat, brimming with healthy nutrients.
If, for instance, our preferred spread is margarine, then we may get higher levels of fat than we expected. Every spread has a certain amount of fat, even the low-fat ones. Margarine isn’t any exception, however, margarine is also transformed to allow you to spread directly out of the refrigerator. This is when trans fats are added, also referred to in the form of partially hydrogenated oil.
There is a call to ban trans fats because they’ve been put under scrutiny due to their possible link to health problems including hypertension and blood pressure. In the UK the use of trans fats is gradually being eliminated, but they are still present in foods imported from the United Kingdom.
Though high in fat, Butter is still a superior choice because it’s not as processed and does not contain trans fats. In any case, try to ensure that your bread is cooked and the spreads you use to the low level.
4. Breakfast pastries and muffins
Muffins are great however that by eating the muffin as a breakfast option is basically permitting ourselves to indulge in cakes for breakfast. And surely it’s only to celebrate our birthdays each year? A muffin that’s advertised to us as healthy like a fruit-filled blueberry muffin is an actual cake.
It’s true that the blueberry muffin will have fruit in it that is a healthier option than a regular muffin, or, even worse, the choc chip-based muffin. Blueberries are an excellent vitamin and antioxidant source which helps to keep your immune system healthy. So, should you decide to go with for breakfast, go with the one with fruit? Even if you don’t, keep your blueberries for treats on a rare occasion!
Savory muffins might be a good alternative but beware of cheese-based muffins that are packed with saturated fats. We’ve seen muffins that contain courgette, and very little sugar that might not be able to tick the sugar craving checkbox, however, they aren’t going to put you with a bad start for the remainder of the day.
This is also true for the breakfast baskets that look delicious and tempting desserts that you see in hotels. These are usually left for holiday or hotel snacks in order to avoid sugar overdose to start our day!
5. Fruit juice
Who doesn’t like coffee and orange juice for their breakfast? A small part of an otherwise healthy and balanced breakfast, there’s not anything to be wrong with a tiny (around 150ml) glass of juice that is fresh. The issues begin if you’re drinking more than this daily.
If you think of citrus fruits, how many would you consume in one sitting? Two or three is our estimate. If you’ve got an enormous glass that has been freshly squeezed (either on your own or with a store-purchased freshly squeezed orange) juice it could be more than the amount.
Oranges are healthy like other fruits that are used in the production of juices. They are rich in vitamin C, as well as various minerals and vitamins. However, fruit also contains fructose, which is fruit sugar. If you’re eating one or two oranges you’re probably not getting much fructose. However, if you consume 4 or more citrus at once and drink it as a beverage that’s much more fructose than you realize.
Fruit juices also take away the fiber content of the fruit since you’re not eating the pulp. Fiber is vital for digestion. Consume whole fruits and limit juices to an absolute minimum amount. Make sure to stay clear of fruit juices that have added sugars!
6. Low fat or fat-free yogurts
Yogurt is made from cow’s milk or a dairy-free alternative like soya is a good choice since it’s high in protein as well as probiotics (good bacteria that help maintain a healthy gut).
At first glance, one could be forgiven for thinking an all-fat or low-fat yogurt was a healthier alternative. Beware. Many fruity types of these generally healthy yogurts are actually made with more sugar added than full-fat versions! (Even simple or Greek-type low-fat yogurts can have added sugar.)
The issue is that sugars and fats make food taste great. The sugars are removed and sugars are used to enhance the flavor. If you see something advertised as low fat, ensure that you read the list of ingredients as well as the nutritional information to avoid sneaky added sugars.
They may be referred to as sugar or sugar syrups and glucose, or honey – when in doubt, consult the system of traffic signals. If the light is red for sugar, you can be sure that the yogurt you eat for breakfast that’s healthy is laced with sugars.
Apart from that the low-fat yogurt with no sugars added isn’t very calorific and won’t last the duration. Add some fruits of your choice and sprinkle them with chopped oatmeal or nuts to create an incredibly nutritious and satisfying breakfast.
7. Breakfast bars
If there were an item that’s been advertised as a healthier option however and we’d be hard to find one to replace breakfast bars. Oft, they’re advertised as an option for athletes or people who regularly exercise and don’t have time to prepare the time to make granola or muesli, breakfast bar should be handled with care.
This is due to the fact that they’re not the equivalent of what a wholesome cereal claims to be. Our recommendation is to look over the warning label. As with many bowls of cereal mentioned earlier, Cereal bars usually contain lots of added sugar mostly from honey and sugar syrups that are used to glue everything in a shape that resembles a bar.
Additionally, since they’re not drinking in the form of a bowl containing cow’s milk or a dairy-free substitute like almond or soya milk They’re also deficient in protein. Protein helps us feel feeling fuller for longer. eating some of them for your breakfast is likely to cause your stomach to rumble after a brief time.
Choose those with lower sugar content that is free of added sugars and also have an added protein source, such as peanut butter. You can also consume healthier versions of them by drinking a glass of milk.
8. Bacon as well as processed and unprocessed meats
Bacon, sausages, ham, and other processed meats can be tasty however, it’s usually due to the salts added and the methods of processing that are designed to appeal to our palates. (Well the taste buds of meat-lovers, anyway.)
Processed meats are rich in saturated fats, which are highly calorific. Consuming these food items can result in health issues such as weight gain.
The problem is the amount of salt that is often present in these types of meats. Consuming too much salt could at the very least make us suffer from dehydration and thirst. Additionally, processed meats can be connected to problems later on in life that affects the stomach and intestines.
The good thing is that sausages and bacon offer protein, which helps keep us full and nourishes us to complete the tasks we must complete every day. A healthier option for breakfast that is high in animal proteins is the egg. therefore, try eggs poached scrambled or boiled eggs served on toast with wholemeal for a healthy, energizing, and low-fat breakfast.
We’re not saying you should stay away from sausage and bacon completely. If you love these foods, keep them in mind for breakfast at weekends and refrain from eating them throughout the day.
9. Breakfast items from fast food restaurants.
Imagine the scenario. You’re exhausted and working late and you’ve got a major appointment to attend, but you have no time to ease your fatigue with a nutritious breakfast smoothie. Perhaps you’re already at work on time because there’s a deadline to be meeting, but you’ve had too many drinks the night before and now you are suffering from an unwelcome hangover.
What will you do? Like many in this scenario, There’s no solution You’ll need to go to your nearest takeaway restaurant and buy something from the menu. Cheese toasties, sausage muffins bacon butties, hash browns If you can think of it, you’ll find it.
Sure, you’ll receive an instant boost. However, it’s only brief, and may not help you get through your appointment or deadline until you feel the crash is coming.
Fast food breakfasts tend to be made of processed food, or fried as well as containing excessive amounts of salts and saturated fats and, if we include an alcoholic drink or a huge juice, it’s a lot of sugar as well. This isn’t an optimal way to start the day, and if we choose these foods early in the day, we’re more likely to repeat these choices throughout the day.
10. Coffee drinks with sugary syrups
If you’re in need of a cup of morning cup (or at least two) early in the day before you work or even think about getting to work or talking with someone else, you’re not the only one. Many of us head to the cup of coffee every day, exhausted and exhausted. And then, boom! We’re up and ready to take on the day.
There’s nothing intrinsically harmful about coffee. It’s actually rich in antioxidants, which help keep our immune system in good shape and boost our mood to the max.
It all depends on the way we decide to enjoy our coffee. If we sip large cups of coffee, with added dairy milk that is full of fat as well as calorific nut milk sugar and fancy syrups we’re adding lots of calories from sugars and fats.
If we’re drinking one of these coffees with a fancy name alongside other unhealthy breakfast options it could mean that we’re creating a situation where we’re likely to over-do the calorific consumption throughout the entire day. However, on the other hand, If we’re consuming only espresso for breakfast that means we’re not just being in a deficit of calories and feeling a bit sluggish and not refreshed, we’ll also be missing the vital proteins, nutrients, and fiber you’d receive through a balanced, healthy diet.
11. Bagels as well as their fillings
Bagels weigh more than other breeds and are an ideal choice for breakfast on the go because they retain their contents longer than other bread without becoming wet.
The majority of bagels are made from white flour, which, as we’ve seen above is flour that has all the beneficial nutrients and fiber removed. Therefore, you won’t get any nutritional value by eating bagels.
There’s also the issue of the most well-known fillings for bagels, which include cream cheese, butter, and salt beef. All of which contain high levels of fat, and when it comes to salt beef lots of chemicals and salt are also used in the processing.
If bagels are your favorite make sure to keep the quantity to a minimum. consider them with low-fat cream cheese as well as smoked salmon or peanut butter. All of them are rich in protein and can help to boost your energy levels in the morning.
Okay. Let’s discuss doughnuts. Sweet, sweet doughnuts that are jammy and sweet. They’re delicious, don’t you think? However, we don’t have to inform us that these aren’t an ideal breakfast option. A high source of saturated fats (doughnuts are deep-fried for a reason, in case you didn’t realize!) and sugars, and lacking in healthy ingredients like fiber and vitamins Doughnuts are definitely treats.
However, the issue is that they’re only sold in coffee shops. So the time we are most likely to visit a coffee shop? This is right, during breakfast time! And there they are in a beautiful and round and doughnut-y, inviting us into their glass. If we’re feeling exhausted, stressed or emotionally, we’ll likely leave the granola and yogurt we planned on instead of doughnuts instead.
In contrast to keeping us hungry until lunchtime, we’ll experience that familiar sugary high when we eat a doughnut, and then drop when blood sugar levels begin to drop shortly after. It’s like lunch is a long way off when we go for an extra chocolate bar to fuel us. It’s not good for our healthy diets.
Keep these treats for treats that you can enjoy on occasion.
13. Pop Tarts
Pop-Tarts first hit our breakfast tables in the 90s across the UK and wow, did they get popular! They’re delicious, convenient, and fun to eat, however, that’s where the great food ends. These amazing breakfasts-in-1 are loaded with refined white flour, artificial colors, and sugar – a lot of it, approximately 4 teaspoons for each Pop-Tart.
As we get older, we could desire a nostalgic trip to our childhood, when you didn’t need to think about the dangers of eating sugary breakfasts. But, having Pop-Tarts for breakfast Pop-Tart for breakfast (or offering them to our children) is best done occasionally.
Beginning the day with too many sugars will provide us with that high-octane sugar rush. This is which is followed by an unavoidable crash, where we are exhausted and sluggish and begging for the next sugar slurp. Then, we’re more likely to make a variety of bad decisions all day.
However, it’s not just that. The consumption of a high-sugar diet could lead to health problems like weight gain and blood sugar levels that are high and can result in negative consequences in the future. Keep the fun, artificially colored sugary breakfast recipes (that are also devoid of many other nutrients that are beneficial for our wellbeing) to the very rare treats.
14. Smoothies purchased from the store
Smoothies are an excellent method to ensure that we’re getting the right amount of vegetables and fruits with vitamins, minerals as well as antioxidants, and other phytonutrients.
The issue is that typically when we purchase a product for convenience in a store there’s a good chance that there’s a form of sugar added to give sweetness that pleases our taste buds. If this sugar comes made up of honey syrup, agave syrup, and maple syrup even though it’s sugar. It’s creating unnecessary calories, and in no way adding any additional nutritional value.
The answer is to create your own! This is likely to be simpler than you think. You’ll have to purchase a blender or other specialist blender to create like the NutriBullet. In general, you’ll require liquid to make a base, which is you’ll need cow’s milk, water, or a dairy-free alternative like oat milk, or pea milk with protein.
You can then add a small amount of banana for added thickness, and some berries, as well as other fruits that you’ve chopped (frozen is perfect as we love cherries, strawberries, and Melon). A green salad is also a good option and if you’re adventurous you can add a few chopped kale or for a more sweet flavor try spinach. And lastly, a scoop of yogurt or nut butter for an energy boost.
Mix it all together in a matter of seconds and then you’re ready to go healthy, low-sugar smoothie to take with you on the go for breakfast.
Yes, bananas! We were sure you’d be stunned by this revelation. For food, bananas actually are quite good. They’re packed with fiber which aids in maintaining a smooth, healthy stomach, and they’re also full of micronutrients, such as vitamin C, potassium, and antioxidants that boost the immune system’s health.
However, they’re also quite high in sugar. This is what we’ve seen by this selection of unhealthy breakfast choices, which can lead to blood sugar levels rising and fall which can lead us to be tempted to eat a snack prior to lunchtime.
Sugar is a form of carbohydrate. Therefore, eating bananas is consuming quite a bit of carb but with very few good fats and almost none of the protein. A simple banana eaten for breakfast will not last very long, and you’ll get hungry quickly since they’re not a full-on food item when consumed by itself.
Try including bananas in your smoothies or cutting them into pieces and eating them on toast with wholemeal. A thin spread of your preferred Nut Butter will give you the nutritional value of proteins along with healthy fats. Therefore, go bananas in search of bananas, but ensure you’re eating them along with something other than a snack to keep you full all the way to breakfast.