What you eat for breakfast sets the tone for
the rest of your day.
But we live in a world with lots of options
— so how do we know we’re really nailing
the “so called most important meal of the
Here are the breakfast foods to pass on, in
favor of optimal health!
They may seem like a great choice, because
they’re loaded with lots of fruit, but, according
to the British Heart Foundation, smoothies
might also pack more sugar than you think.
The foundation claims,
“If you blend fruit, the natural sugars are
released from within the cell walls of the
fruit and become free sugars.
Free sugars include any added sugars (including
honey and maple syrup) and are the kind we
should all be cutting down on to protect our
teeth [and] maintain a healthy weight.”
But there’s another bummer: breakfast in liquid
form may not satisfy your hunger.
A study from Purdue University found a distinct
difference in the feeling of fullness between
solid and liquid foods.
Despite all the fruits and veggies blended
in your smoothie, you may find yourself reaching
for more snacks to satisfy that hunger.
The cereal aisle is filled with plenty of
options to fill your bowl, but don’t be fooled
by that super fun packaging.
Scientists and doctors warn of the consequences
of a diet high in sugar, and one major sugar-bomb
Authority Nutrition reports,
“Starting the day with a high-sugar breakfast
cereal will spike your blood sugar and insulin
A few hours later, your blood sugar may crash,
and your body will crave another high-carb
meal or snack, thus creating a vicious cycle
The nutrition site points out that even though
brands boast health benefits, sugar is a leading
ingredient in this processed food.
To avoid a Froot Loop fail, skip this aisle
Pre-mixed oatmeal seems like a healthy option.
But, just like cereal, these packets are often
loaded with sugar — and even the pre-portioned
oats have lost valuable nutrition.
According to Prevention, the oats in these
packets “are highly processed and lower in
fiber than rolled or steel cut oats.”
Like cereal, these packets will leave you
wanting more, after the unavoidable sugar
You may even find yourself reaching for snacks
by mid-morning to ward off those pesky hunger
The New York Times reports that granola products
are a billion dollar industry.
But, don’t let those dollar signs fool you
into thinking that granola’s a great choice.
Some granolas can actually contain more sugar
than a donut or a cup of ice cream.
As nutritionist Andy Bellatti, told the Times,
“At its most basic level, granola is just
super sweet, crunchy oatmeal.
Apart from some specialty brands, you can’t
find unsweetened granola.”
Perhaps nothing says breakfast more than a
That dense, chewy dough may seem like a great
option, but the sad truth is that bagels contain
little nutritional value and your body processes
whatever’s left, as sugar.
SFGate breaks down the facts, saying, “A 6-inch
bagel contains 66 grams of carbohydrates and
almost no fiber, protein, or fat.”
So give this dough a hard no.
Donuts are definitely having their moment,
but this sugary treat won’t do you any favors
Donuts are loaded with sugar, and are also
packed with with trans fat, and another sneaky
According to SFGate,
“A package of mini donuts contains between
250 and 360 milligrams of sodium, depending
on what flavor you’ve chosen.”
Too much salt in your system will cause your
body to retain fluids, creating extra stress
on your heart.
Do your body a favor and grab an apple instead.
Breakfast in the shape of dessert?
Not your best bet.
Muffins are basically twinning with cupcakes,
and are loaded with sugar and fat.
The American Institute for Cancer Research
offers some real numbers, reporting,
“Most [muffins] contain from 11 to 27 grams
of total fat.
Of that total, 2 to 8 grams are saturated
Grabbing a muffin at your local Starbucks
seems like a great on-the-go option, but it
will only lead to sugar crashes and eventually,
your very own muffin top.
Bacon and sausage
If you want to avoid the sugar bonanza packed
into so many common breakfast foods, it might
make sense to go savory, with something like
sausage or bacon.
“MMMMM IT’S BAAACOOONNNN!”
Sadly, most breakfast meats are highly processed
and are not heart-healthy options.
Authority Nutrition reported that
“Harvard researchers have found that every
1.8 ounces of processed meat you eat per day
raises your heart disease risk by 42 percent.”
…due to excessive amounts of sodium.
Processed meats have also been linked to high
blood pressure and cancer.
Bye, bye breakfast sausage.
So what can you eat for breakfast?
Don’t worry, you’ve got great options.
If you love cereal or prepackaged oatmeal,
replace that with steel cut oatmeal.
Steel cut oats are packed with B-vitamins,
calcium, protein, and fiber.
Just add your favorite toppings for even more
Greek yogurt is another great option that
will leave you feeling satisfied.
And if you need a sweet fix in the AM, fruit
can satisfy your craving.
If you want to amp up your protein intake,
eggs are the perfect option, and you can cook
them up in a variety of different ways.
Eating the right foods in the morning will
nourish you throughout your day, and ultimately,
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