Breakfast is by far the most crucial food in the entire day as it is said. However, the truth of the matter should be that a healthy breakfast is the primary food of the day.
Making the right choices for breakfast will prepare you for a productive and energetic day. However, on the other hand, choosing the wrong choices for breakfast could cause you to end up feeling tired and far from productive.
Breakfasts that are good for us can give us an instant boost and give us the feeling that we are ready to conquer the world, however, the energy boost lasts only a few minutes. Then we are left wanting another hit, and the cycle of addiction continues.
Here’s our list of breakfast options that should be avoided – and you might be amazed by some of them, particularly number 15.
1. Cereals that are sweet or refined
Often targeted at kids and children, but also popular with the majority of adults. There are a few breakfast bowls of cereal you would not think of as unhealthy. Cereal is a simply healthy, nutritious, and nutritious method to get your fill early in the morning and getting and ready to get the day started. But only if they’re prepared using whole grains and do not contain added sugars.
Puffed rice that is popular as well as honey-coated nuts, and frosty flakes (either large name brands or supermarket’s brand alternatives) are usually produced with shocking levels of sugar. In addition to the health dangers of excessive sugar consumption breakfasts that are sugary can only last for a short period when our bloodstream is flooded with sugar.
Once the sugar is digested you’ll start feeling hungry quickly and we’ll likely take another sugary, unhealthy snack.
Choose cereals made with whole grains. They are also rich in filling fiber that can help you stay full till lunchtime. Select whole-wheat cereals that are shredded and corn flakes that aren’t coated with sugar, conventional porridge oatmeal (that you have to cook by yourself, rather than microwaveable ones which usually have 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 prepared pancakes from scratch, you’ll be aware that they’re made out of eggs, flour as well as sugar, milk, and eggs as well as a raising agent which provides them with their fluffy texture such as bicarbonate soda. Vegan pancake recipes also exist that substitute milk and eggs, and gluten-free flour substitutes are also a great option to make gluten-free pancakes.
The one thing they have in common is Sugar! Waffles are the same as well. They’re both a frequent breakfast choice. In addition to the sugar-laden nature of a waffle or pancake breakfast is the reality that we seldom simply consume waffles or pancakes. Who does?
We fill them with syrups that are sugary and crispy bacon, which is high in sodium and saturated fats. which only adds calories amount, and does not contribute much to the nutritional value.
In addition, most of the time the flour used in making the two is white flour that has been refined to eliminate the whole grain as well as essential B vitamins. Therefore, it is recommended to save these items for holiday breakfasts!
3. Margarine and white bread
Who doesn’t enjoy a slice of crunchy white toast that is dripping with melting spread? The issue of eating it regularly as breakfast is that it has two sides.
The first is white bread. The white bread recipe is created from white flour. This is flour that has been processed to eliminate the whole grain and brown portion. When doing so in addition to the wholegrain, beneficial vitamins, particularly B Vitamins, are eliminated.
The best option is brown bread, which is made of minimally or no processed wholegrain wheat, brimming with healthy nutrients.
Second, if the preferred spread is margarine, then we may get higher levels of fat than we anticipated. Each spread contains a certain amount of fat, including low-fat ones. Margarine isn’t any more different, but margarine is also transformed to allow you to spread right out of the refrigerator. This is when trans fats are added, a process also known in the form of partially hydrogenated oil.
There’s a push to eliminate trans fats as they’ve been put under scrutiny due to their possible link to health problems including blood pressure or high levels of blood sugar. In the UK their use is gradually being eliminated, but they could still be found in food products imported from abroad.
Butter, while high in fat but is a better 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. Muffins , breakfast pastry and other muffins
Muffins are tasty however, let’s face it that eating muffins for breakfast is eating cakes for breakfast. And surely, that’s just on our birthdays every year? The muffins that are sold to us as healthy such as a fruit-filled blueberry muffin, are much more of a cake.
However, blueberry muffins do at the very least contain fruit that is a healthier option than a regular muffin, or, even worse, the choc chip-based muffin. Blueberries are a good vitamin and antioxidant source which helps in keeping the immune system in good health, so should you decide to go with them for breakfast, go with a fruit-based one. Even if you don’t, keep your blueberries for treats on a rare occasion!
Muffins with a savory flavor could be a viable option, but look out for cheese-based muffins that are rich in saturated fats. We’ve seen muffins that contain courgette, and very little sugar that might not be able to tick the sugar craving boxes, yet they will not put you in a bad way for the rest of the day.
It’s the same for those baskets of tasty breakfast sweets we see in hotel rooms. These are usually left to holiday and hotel treats to avoid sugar overdose to start our day!
5. Fruit juice
Who doesn’t enjoy the combination of orange juice and coffee for their breakfast? For a tiny addition to an otherwise healthy breakfast, there’s nothing to be wrong with a tiny (around 150ml) glass of juice fresh. The problem starts when you drink more than this daily.
If you think of the orange, what would you consume in a single sitting? We’d say one or two, but that’s our best guess. However, if you’ve got an enormous bottle of fresh-squeezed (either on your own or with a store-purchased fresh juice and orange) juice it could be twice the amount.
Oranges are healthy just like any other fruit that is used to make juices. They are rich in vitamin C, as well as various minerals and vitamins. Fruit also contains fructose, which is fruit sugar. Therefore, if you’re drinking just one or two oranges you’re probably not getting much fructose. However, if you consume at least four oranges in a single sitting for a drink and you’re probably consuming greater amounts of sugar than you realize.
Fruit juices can also eliminate the fiber content of the fruit since you’re not eating the pulp. Fiber is vital for digestive health. Consume whole fruits and limit juices to a minimal 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 non-dairy alternative like soya is a great choice for health as 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 low-fat or no-fat yogurt was a healthier option. However, beware. A lot of fruity versions of these generally healthy yogurts are made with more sugar added than full-fat versions! (Even the plain and Greek type low-fat yogurts may have added sugar.)
The problem is that sugars and fats make food taste delicious. The sugars are removed and sugars are used to enhance the flavor. If it is claimed to be low fat, ensure that you read the list of ingredients as well as nutritional information to identify any hidden sugars.
They could be described as sugar syrups, sugar syrups sugar, honey, or glucose. If you are unsure, look up the system of traffic signals. If the light is red for sugar, your healthy breakfast yogurt is likely laced with sugars.
Apart from that the low-fat yogurt with no added sugars isn’t have a lot of calories and will not last the duration. Add some fruits of your choice and sprinkle them with chopped Oats or nuts for a delicious and nutritious breakfast.
7. Breakfast bars
If there were something that’s been advertised as a healthier option but isn’t and it’d be hard to find one to replace breakfast bars. They are often advertised as a food option for athletes or people who regularly exercise and don’t have time to prepare time to make granola or muesli. Breakfast bars must be viewed with care.
This is because they’re far from being a wholesome cereal claims to be. Our recommendation is to look over the labels. Similar to many of the cereals mentioned earlier cereal bars typically contain significant amounts of sugar added typically from honey and sugar syrups that are used to bind everything in a shape that resembles a bar.
Furthermore, because they’re not served in bowls with dairy milk or an alternative like almond milk or soya They’re also deficient in protein. Protein helps us feel more full for longer, so eating the bars for breakfast could cause your stomach to rumble just a few minutes later.
Choose those with lower sugar content with no added sugars, and include a protein source, such as peanut butter. You can also consume healthier versions of them with a glass or glass of milk.
8. Bacon, as well as other meats processed for processing
Bacon, sausages, ham, and other kinds of processed meats may taste good However, this is usually due to the added salts and the methods of processing which are designed to appeal to our palates. (Well that of meat lovers, anyway.)
Processed meats contain a lot of saturated fats that are extremely calorific. Consuming these food items can cause health issues and weight gain.
To make matters worse is the amount of salt found in these types of meats. Ingestion of too much salt may at the very least make us dehydrated and thirsty. Additionally, processed meats can be associated with issues later in life, affecting the stomach and intestines.
However, bacon and sausages are a source of protein, which helps keep us full and nourishes us to complete the tasks that we must complete every day. However, a better option for breakfast that is rich in animal proteins is an egg. therefore, try eggs that have been poached, scrambled, or boiled eggs served on toast with wholemeal to enjoy an energizing and healthy, and low-fat breakfast.
We’re not suggesting you cut out sausage and bacon entirely. If you love these foods, keep them in mind for the occasional breakfast on weekends and try to avoid eating them every all day.
9. Breakfast items from fast food restaurants.
Imagine the scenario. You’re tired, you’re working late and you’ve got a huge event to attend to, and you’ve got no time to ease your fatigue with a nutritious breakfast smoothie. Perhaps you’re already at work on time because you’re required to meet, but you’ve consumed too many drinks the night before and now you are suffering from an unwelcome hangover.
What will you do? As with many in this circumstance, There’s no solution and you’ll have to travel to your closest fast food takeaway and pick something up from there. Cheese toasties, sausage muffins bacon butties, and hash browns You name it, you’ll find it.
You’ll get an instant boost. However, it’s only brief, and could not even be able to get you through your meeting or deadline until you feel the shivering in your stomach.
Fast food breakfasts tend to be made of processed food, or fried and are loaded with excessive amounts of salts and saturated fats, and if we include drinks that are fizzy or massive juice, which is heavily sugar-laden also. All of these are not ideal ways to begin your day. If we choose these foods early in the morning, we’re likely to repeat these choices throughout the day.
10. Drinks with sugary coffee
If you need a cup of coffee (or more than two) early in the day before you can perform or even consider getting to work or talking with your coworker, then 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 awake and ready to start our day.
There’s nothing inherently harmful with coffee. It’s rich in antioxidants that keep our immune system in good shape and improve our mood to the max.
It all depends on the way we decide to enjoy our coffee. If we consume large cups of coffee, with added dairy milk with full fats and calorific nut milk sugar and fancy syrups we’re adding many calories through sugars and fats.
If we’re drinking one or more of these coffees with a fancy name alongside other unhealthy breakfast options and we’re making ourselves vulnerable to exceeding our daily calorific requirements throughout the entire day. However, on the other hand, when we’re drinking the black coffee at breakfast, that means we’re not just experiencing a lack of calories, but also feeling a bit sluggish and not energetic, but we’re also missing the essential proteins, nutrients, and fiber you’d receive from a balanced and healthy diet.
11. Bagels as well as their fillings
Bagels weigh more than other breeds and are an ideal choice for breakfasts in the car because they keep their contents more securely than regular bread, and they don’t get wet.
Most bagels are made with white flour. This, as we’ve learned earlier is flour that has all of its nutrients that are beneficial and fiber removed. This means that you’re not getting the most nutritional benefit by eating bagels.
There’s also the issue of the most sought-after fillings for bagels: cream cheese, butter, and salt beef. All of which contain high levels of fat, and salt beef, in particular, is full of chemicals, and salt is also used in the processing.
If you like bagels limit the quantity to a minimum. experiment with low-fat cream cheese and smoked salmon, or peanut butter. All of these are rich in protein and can help you get going in the morning.
Okay. Let’s discuss doughnuts. Sweet, sweet doughnuts with jammy flavor. They’re delicious, don’t you think? We don’t need to convince ourselves 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 treats.
The problem is that they’re available in coffee shops. And what time do we typically visit a coffee shop? This is right, during breakfast time! And there they are with their beautiful faces around and doughnut-y, inviting us into their glass. If we’re feeling exhausted, stressed or emotionally it’s likely that we’ll leave the granola and yogurt we planned on instead of the doughnut instead.
We’re not able to keep our stomachs hungry until lunchtime, we’ll experience that familiar sugary high after eating a doughnut after which we’ll crash as blood sugar levels fall again just a few minutes later. It’s like lunch is a long way off so we reach for an indulgence in chocolate to fuel us. This is a disaster for our healthy diets.
These treats should be kept as treats to enjoy occasionally.
13. Pop Tarts
Pop-Tarts first hit our breakfast tables around the 90s within the UK and wow, did they get popular! They’re tasty, easy to make, and fun to eat, however, that’s where the good food ends. These amazing breakfasts-in-1 are loaded with processed white flour, artificial colors, and sugar. There’s a lot of it, about the equivalent of four tablespoons in a Pop-Tart.
As we get older, we could desire a nostalgic trip to our childhood, when there was no need to think about the dangers of sugar in our breakfast. But, having Pop-Tarts for breakfast Pop-Tart for breakfast (or offering them to our children) is best done at most regularly.
The day’s start with so high levels of sugar will always provide us with that high-octane sugar rush. This is then the unavoidable crash, where we are tired and foggy in search of the next sugar slurp. It is then easier to make a variety of bad decisions all day.
However, it’s not just that. The consumption of a high-sugar diet could cause health issues like weight gain or blood sugar levels that are high and can result in worse consequences later on down the road. Therefore, keep the fun, artificially colored sugary breakfast options (that are also devoid of many other nutrients that are beneficial for our wellbeing) to the very rare indulgences.
14. Smoothies purchased from the store
Smoothies are a fantastic method of making sure we’re getting the right amount of fruits and vegetables with vitamins, minerals antioxidants, and phytonutrients.
The problem is, usually buying a product out of 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 as honey syrup, agave syrup, or maple syrup as long as it’s sugar. It’s creating unnecessary calories, and in no way adding any additional nutritional value.
The answer is to create your own! It’s easier than you think. You’ll have to purchase a blender or other specialist blender to create one like a NutriBullet. In general, you’ll require liquid to make a base, which is either cow’s milk, water, or an alternative that is dairy-free like oat milk, or pea milk with protein.
You can then add a small amount of banana to add thickness, as well as the berries in a pinch as well as other fruits that you’ve chopped (frozen is perfect and we love cherries, strawberries, and Melon). Also, something green can be delicious and if you’re adventurous you can add a few chopped kale or, for a more sweet taste Try spinach. And lastly, a scoop of nuts or yogurt to get the protein.
Blend it all up in a matter of seconds and you’re done healthy, low-sugar smoothie to eat breakfast while on the move.
Yes, bananas! We knew you’d be surprised by this revelation. As a food item, bananas can be quite nutritious. They’re packed with fiber which assists in maintaining the health of your smooth and smooth stomach, and they’re also high in micronutrients like vitamin C, potassium, and antioxidants that boost the immune system’s health.
They’re also high in sugar and are what we’ve seen in this collection of poor breakfast choices, which can lead to blood sugar spikes and drops which can lead us to be tempted to eat a snack before lunchtime.
Sugar is a kind of carbohydrate. So eating bananas is consuming quite a bit of carb but with very few good fats and almost zero protein. A simple banana eaten for breakfast isn’t going to last very long, and you’ll get hungry quickly since they’re not an all-inclusive meal by themselves.
Try adding bananas to smoothies at home or chop them up before serving them on toast that is wholemeal. By spreading a thin layer of your preferred Nut Butter will give you the nutritional value of nutrients 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 throughout the day.
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