5 worst morning foods among our favorite breakfast ideas

Which 5 breakfasts are not the best choice

Nicola Ludlam-Rein, a registered dietitian and author of How to Avoid Eating Ultra-Processed Foods, has named 5 breakfasts that will not do your body any good.

Croissant with jam

If a croissant with butter or jam is your daily morning habit, it's time to reconsider.

This combination consists mostly of refined carbohydrates with added sugar and does not contain much protein or fiber.

Protein is key when it comes to controlling your appetite and boosting your metabolism. It is what allows you to retain more muscle and prevents fat from forming.

This is called the thermic effect, and studies have shown that protein does a much better job of it than fat or carbohydrates. For example, about 25% of protein calories are used to digest, absorb and store nutrients from food.

A regular croissant also contains a large amount of saturated fat, an excessive amount of which can increase bad cholesterol levels.

The nutritionist suggests replacing the sweet croissant with cheese and tomato on toast or a mini croissant with fruit salad and yogurt with seeds.

Instead of a sweet croissant, choose a nutritious one with fish or ham (photo: Freepik)

Just coffee

Nicola says that although black coffee is low in calories and provides a quick boost of energy thanks to caffeine, “the drink itself does not contain important nutrients.”

Drinking coffee on an empty stomach can also irritate the stomach lining, potentially leading to acid reflux or discomfort.

A latte or cappuccino is unlikely to be enough to replace a meal. You will be left hungry and will soon be hungry again.

Sweetened coffees, such as flavored lattes, can be high in sugar and calories without providing a lasting sense of satiety or nourishment.

“It can cause a quick spike and subsequent drop in blood sugar levels, making you feel tired or hungry soon after,” says Nicola.

Coffee without any food is not the best choice for breakfast (photo: Freepik)

Bacon sandwich

Eating too much processed meat, such as bacon or sausages, is likely to increase the risk of bowel cancer and increase the risk of high blood pressure due to high salt levels.

Instead of bacon, the nutritionist suggests leaner options such as eggs or smoked salmon. Combine with vegetables and whole grain bread to add fiber and nutrients.

Sweet cereals

Sugary cereals, such as frosted or chocolate versions, should be eaten only occasionally.

“Choose cereals that are high in fiber and low in sugar, such as oatmeal, bran flakes, shredded wheat, or muesli without added sugar. They provide a slow release of energy, and fiber supports digestion,” the expert said.

It is better to replace cereal flakes with whole cereals (photo: Freepik)

A piece of fruit

Fruit contains many nutrients, but it is primarily a source of carbohydrates, but can lead to a quick burst of energy, leaving you hungry soon after if eaten alone.

Instead, combine your favorite foods - apples, pears, berries, or citrus fruits - with protein and fat.

Add nuts, seeds, or nut butters - mix them with Greek yogurt or cottage cheese, or blend them into a smoothie with milk and avocado.

Excessive sugar consumption has been linked to weight gain, type 2 diabetes, and heart disease.

Read also about foods you shouldn't eat after age 65.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.