Sneaky Breakfast Foods That Could Be Sabotaging Your Health
We were told that breakfast was the most important meal of the day growing up. And then we were served a big bowl of candy-flavored cereal.
Cereals aren’t the only unhealthy breakfast foods. Some foods, often disguised as healthy, can be detrimental to our well-being. This is why it’s crucial for us to be mindful of our breakfast choices.
We compiled a list of American breakfast foods that has the potential to harm our health. We’re not doctors, so check with a licenced medical professional before making any dietary changes. That said, we’re big believers in that what we eat sets the tone for our day, so we’re here to help you become more mindful of your breakfast choices.
1: Pancakes and Waffles
Traditional pancakes may taste delicious, but they offer little in the way of health benefits. Despite their seemingly harmless ingredients of eggs, butter, milk, and flour, they provide relatively little nutritional value.
While delicious, pancakes and waffles are high in carbs and often topped with sugar-laden syrups. Those ingredients all lead to a spike in blood sugar levels. If you don’t want to give them up, research whole wheat or almond flour pancake recipes for a healthier alternative.
2: Processed Breakfast Meats
It’s a carnivore’s dream to wake up to the smell of bacon, but processed meat is hard on your heart. Bacon, sausages, and ham are high in sodium and saturated fats, increasing the risk of cardiovascular diseases and other health issues.
Of course, there are alternatives like turkey bacon, chicken sausage, and vegetarian and vegan options. Although these items have less cholesterol, the sodium levels are often high, so watch out.
3: Sweetened Yogurt
Yogurt can be a fantastic source of probiotics, which are beneficial for gut health. It also contains protein, which is good for your muscles. However, it’s important to be cautious with flavored yogurts, as they often contain added sugars.
Fortunately, many delicious low-sugar options are on the market that allow you to enjoy the benefits of yogurt without the drawbacks of excessive sugar.
4: Sugary Cereals
A quick bowl of cereal is a convenient breakfast option for Americans in a hurry. However, many cereals are packed with high levels of sugar, carbs, and artificial coloring.
The suggested serving size for most cereals is typically ¾ of a cup. But let’s be real—how many of us only consume that much?
5: Toaster Pastries
When in a rush, it’s easy to pop a toaster pastry, toaster strudels, and Pop-Tarts into the toaster and eat on the go. The problem is that these popular breakfast foods are often high in sugar, refined flour, and unhealthy fats.
Although portable, the sugars and carbs in these treats can lead to energy crashes, so you’re better off avoiding them.
6: Flavored Coffee Drinks
We get it—flavored coffee drinks are delicious, especially when you need a pick-me-up before what you expect to be a tough meeting at work. But many flavored coffee drinks, such as lattes and frozen Frappuccinos, are packed with added sugars, syrups, and whipped cream, providing little more than a sugar rush.
The next time you’re tempted to reach for a flavored coffee drink for breakfast, think of them as a milkshake. We can picture our mother shaking a finger at us now.
7: Pre-packaged Breakfast Sandwiches
Pre-packaged breakfast sandwiches often contain processed meats, cheese, and refined carbohydrates. Although breakfast sandwiches seem perfect for a busy lifestyle, you have to watch out for the unhealthy fats and sodium that can be hidden in them.
The silver lining? There are smarter choices you can make for your health. If you can’t give up your portable breakfast sandwich, research how to make a quick, healthier version at home.
8: Fried Food
Fried eggs, hash browns, and home fries may be yummy, but they’re high in fat. Eating these foods regularly can contribute to weight gain and elevated cholesterol levels.
As hard as it is at first, it’s best to avoid a greasy breakfast. Consider eating soft-boiled eggs or an omelet with vegetables instead.
9: Muffins and Croissants
Packaged muffins and buttery, flakey croissants are heavenly. However, these carby delights have little nutritional value as they are typically high in refined carbohydrates, sugar, and fats.
Of course, not all muffins are created equal. There are numerous healthier, low-carb, and low-sugar muffin recipes on the internet. As always, homemade reigns supreme.
10: Granola and Cereal Bars
Despite their reputation as a “health food,” many granola and cereal bars are high in added sugars and artificial ingredients. We know this can be hard to hear, but they’re often more like candy bars than a nutritious breakfast option.
Cereal bars are fantastic in a pinch, as they’re small and portable. So, when you inevitably find yourself in that pinch, opt for low sugar and high protein options.
11: Instant Oatmeal Packets
Flavored instant oatmeal packets are often loaded with added sugars and artificial flavors, lacking the fiber and nutrients of whole oats. So, it’s usually healthier to add your own mix-ins to plain oats.
You’ll find old-fashioned, Irish/steel-cut, and Scottish oats at your local supermarket. The best part? They don’t take long to prepare. Really. And with the current popularity and ease of overnight oats, there’s little excuse not to go the healthier oat route.
12: Bagels
Many bagels are high in calories and carbohydrates. Although the frozen bagels available at the supermarket are typically small, those served at your local deli can be as big as your hand.
In addition, although very tasty, most cream cheeses are heavy and fatty. As with most foods, they usually aren’t detrimental for the average person to eat in moderation. The good news? There are healthier, whole-grain bagel options.
13: Fruit Juices
Studies have shown that drinking fruit juices, even those without added sugar, can lead to weight gain. The premise is that juice lacks fiber, so it isn’t filling, making people drink more of it.
Making matters worse, juice raises blood sugar, causing an eventual sugar crash—definitely not the way you want to start off your day.
14: Donuts
Whether iced, glazed, topped with sprinkles, or filled with cream or jellies, let’s call them for what they are—donuts are cakes with holes. These mouthwatering sweets are unequivocally tasty and a nice treat once in a blue moon.
However, donuts are high in calories, sugar, and fat. As delicious as they are, they can be detrimental to your health when you eat them regularly.
15: Smoothies
Companies tend to market pre-packaged smoothie drinks and bowls as a nutritious breakfast or snack option. Although they sound great in theory, many of these supermarket smoothies have tons of sugar and are lower in fiber than you think.
It’s essential to read the labels so you can figure out which smoothies are high in sugar, calories, and fat. It’s a good idea to make your smoothies at home, allowing you to control the ingredients.
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