Breakfast sets the tone for the day, determining how your brain and body function throughout. And there’s a fair amount of science backing up the common saying, “Breakfast is the most important meal of the day.”
So what you eat when you awake can really affect how your day pans out. It’s a great opportunity to eat foods rich in vitamins, minerals, and macronutrients, but the usual go-tos that are marketed to us may not be your best bet. That sugared doughnut and sweet coffee you get on your way to work? It probably won’t give your body the necessary boost while you try to keep up with the day’s workload (or, quite frankly, your budget).
Here are 5 breakfast foods you should avoid, plus simple, nourishing swaps.
5 Foods to avoid for breakfast
1. Sugary cereals
Many of our childhood favourites, breakfast cereals, have a really bad rep. Cereal is a quick and convenient breakfast option, but it is filled with obscene amounts of preservatives, colourants, and sugar. Refined grains, low in fibre, paired with high amounts of sugar, do not fuel your body for a long time; in fact, they cause a rapid spike in blood pressure. And without any needed proteins or healthy fats, you’ll soon be feeling hangry (again).
Cereal swaps:
- Foods high in fibre, protein, and healthy fats
- Oats with fresh fruit and nuts
- Homemade granola with yoghurt and fresh fruit
- Eggs with brown bread
2. Flavoured yoghurt
Another convenient and popular breakfast staple is flavoured yoghurt. Although the yoghurt part sounds healthy, flavoured yoghurts are often packed with colourants, flavourants, and added sugars. Compared to Greek yoghurt, flavoured yoghurts lack the same healthy fats, probiotics, and proteins.
Flavoured yoghurt swaps:
- Greek yoghurt with fresh fruits, or homemade compotes
- Granola and Greek yoghurt
- Try a Middle-Eastern breakfast of fried (or poached) eggs with tahini and yoghurt
- Or other foods rich in fibre, protein, and healthy fats
3. White bread and jam
White bread has long been known for its fluffy, soft, and luxurious feel, but also for its lack of health benefits. Pair a slice with jam for breakfast, and you’ll be ransacking your cupboards for more in no time. White bread flour has been refined to remove the husk and bran naturally found in wheat flour. The lack of this husk and bran lowers the fibre, protein, and fat content, which our bodies need to be fueled with daily. Let’s not even start on the sugar content of jam.
White bread and jam swaps:
4. Processed meats
Many breakfast staples around the world include processed meats like bacon, ham, and sausages. Research studies have shown processed meats contain high amounts of saturated fats, preservatives, cholesterol, and sodium. It has been suggested that eating high amounts of processed meats can raise your risk of Type 2 diabetes, heart disease, and certain cancers.
Processed meats swaps:
- Swap processed meats for plant-based proteins if you’re craving a sneaky fried breakfast
- Eat more foods high in protein, healthy fats, and fibre
- Eat poached or scrambled eggs
- Swap processed meats for salmon
5. Pastries
Croissants, muffins, and tarts are some of the tastiest but unhealthiest breakfast options around. They are made with refined flours, lacking proteins and fibre, and have high amounts of added sugar and saturated fats (yes, that butter croissant is included). You might savour their crisp layers and sweet fillings, but you’ll soon be hangry and annoying those around you in no time.
Pastry swaps:
- Foods rich in protein and fibre
- Protein and fibre-rich muffins
- Chia pudding with fresh fruit
- Baked or overnight oats
- Wholegrain banana bread with nut butter
Quick, sugary, and processed breakfast foods might satisfy your morning cravings, but they’re actually working against you. Take the time to choose balanced options for better focus, mood, and sustained energy. Say goodbye to hungry mornings and hello to energy-filled ones instead.
Also See: Hormone health: The best and worst breakfast foods for hormone balance
Hormone health: The best and worst breakfast foods for hormone balance
