Breakfast is often referred to as the most important meal of the day, and while that’s largely been disproven, plenty of people still enjoy a morning munch.
However, most of the foods we typically eat for breakfast are… not great for our health. Here are some common breakfast foods that, while delicious, shouldn’t make an appearance on your dining room table (or wherever you eat). They won’t do you any favours, even if they are tasty in the moment.
1. Sugary cereals might give you a quick energy boost, but it won’t last.
Many popular cereals are loaded with added sugars and refined carbohydrates. While they might taste delicious, they can cause a rapid spike in blood sugar levels, followed by an energy crash later in the morning. This rollercoaster effect can leave you feeling hungry and tired well before lunchtime. Additionally, these cereals often lack the protein and fibre necessary for a truly satisfying breakfast. If you enjoy cereal, look for options with whole grains, minimal added sugar, and consider adding protein-rich toppings like nuts or Greek yoghurt.
2. Flavoured yoghurts often contain more sugar than you might expect.
Yoghurt can be a nutritious breakfast option, but many flavoured varieties are more akin to dessert. They often contain high amounts of added sugars, which can negate the health benefits of yoghurt’s protein and probiotics. A single serving can contain as much sugar as a small chocolate bar. Instead, opt for plain yoghurt and add your own fresh fruits for natural sweetness. Greek yoghurt, in particular, offers higher protein content, which can help keep you feeling full throughout the morning.
3. Breakfast pastries are essentially desserts masquerading as breakfast.
Croissants, danishes, and other breakfast pastries are undeniably delicious, but they’re typically high in refined carbohydrates, unhealthy fats, and added sugars. These foods offer little in terms of nutrition and can lead to a mid-morning energy slump. They also lack the protein and fibre necessary to keep you satiated. If you’re craving something sweet, consider whole grain toast with nut butter and sliced fruit, which provides a better balance of nutrients to start your day.
4. Fruit juices can be surprisingly high in sugar and low in fibre.
While fruit juices might seem like a healthy choice, they’re often stripped of the beneficial fibre found in whole fruits. This means you’re consuming concentrated fruit sugars without the fibre that helps slow down their absorption. Even 100% fruit juices can cause rapid spikes in blood sugar levels. Additionally, it’s easy to consume more calories from juice than you would from eating whole fruits. Instead, opt for whole fruits, which provide fibre and require more chewing, helping you feel more satisfied.
5. Bacon and other processed meats should be occasional treats, not daily staples.
Bacon, sausages, and other processed meats are high in saturated fats and sodium. Regular consumption has been linked to increased risks of heart disease and certain cancers. While they’re undeniably tasty, these meats offer little in terms of beneficial nutrients compared to their calorie content. If you enjoy meat with breakfast, consider leaner options like turkey breast or salmon, which provide protein without the same health risks. Alternatively, plant-based proteins like beans or tofu can be excellent breakfast choices.
6. Pre-made smoothies often contain hidden sugars and calories.
Store-bought smoothies can seem like a convenient and healthy breakfast option, but many are loaded with added sugars, fruit concentrates, and sometimes even artificial flavourings. They can be surprisingly high in calories without providing the satiety of whole foods. Additionally, the lack of fibre in many pre-made smoothies means you miss out on the digestive benefits of whole fruits and vegetables. If you enjoy smoothies, consider making your own at home with whole fruits, leafy greens, and a source of protein like Greek yoghurt or nut butter.
7. Breakfast bars might be convenient, but they’re often nutritionally poor.
Many breakfast or granola bars are marketed as healthy options, but they’re frequently high in added sugars and low in essential nutrients. Despite their convenience, these bars often lack the protein and fibre needed to keep you feeling full. Some can contain as much sugar as a chocolate bar. If you need a grab-and-go option, consider making your own trail mix with nuts, seeds, and a small amount of dried fruit. Alternatively, hard-boiled eggs or a piece of fruit with nut butter can be quick, nutritious breakfast choices.
8. White bread provides little nutritional value and can spike blood sugar levels.
White bread, including many breakfast staples like bagels and English muffins, is made from refined flour that’s been stripped of much of its fibre and nutrients. These products can cause rapid spikes in blood sugar levels, leading to energy crashes later in the morning. They also tend to be less filling than their whole grain counterparts. If you enjoy bread with breakfast, opt for 100% whole grain varieties, which provide more fibre, vitamins, and minerals. Sourdough bread can also be a good option, as its fermentation process may make it easier to digest for some people.
9. Flavoured coffee drinks can contain as many calories as a full meal.
While coffee itself can be part of a healthy breakfast, many flavoured coffee drinks are more like desserts in disguise. These beverages often contain significant amounts of added sugars, syrups, and sometimes whipped cream, leading to high calorie counts without providing substantial nutrition. A large flavoured latte can contain as many calories as a full meal, but without the protein, fibre, and other nutrients your body needs to start the day. If you enjoy coffee, consider drinking it black or with a small amount of milk. If you prefer sweeter drinks, try adding a dash of cinnamon or vanilla extract for flavour without the extra calories.
10. Breakfast biscuits might seem healthy, but often fall short nutritionally.
Marketed as a convenient and healthy breakfast option, many breakfast biscuits or cookies don’t provide the balanced nutrition needed to start your day. They’re often high in simple carbohydrates and added sugars, while being low in protein and fibre. This combination can lead to a quick energy boost followed by a crash, leaving you hungry well before lunchtime. Despite their wholesome image, many of these products are not much different from regular sweet biscuits. If you need a quick breakfast, consider alternatives like overnight oats, which can be prepared in advance and offer a better balance of complex carbohydrates, protein, and fibre.
