The 10 Worst Foods to Eat in the Morning

Franziska Spritzler has a BSc in nutrition and dietetics. She is a Registered Dietitian and Certified Diabetes Educator with expertise in carbohydrate-restricted diets for diabetes and weight management. She has recently written an article 'The 10 Worst Foods to Eat in the Morning'.

She writes: "You’ve probably heard that breakfast is the most important meal of the day.

However, this is largely a myth.

Although it may be true for some people, others actually do better when they skip breakfast.
Additionally, eating an unhealthy breakfast can be far worse than not eating at all.
A healthy breakfast includes fiber, protein and healthy fat that gives you energy and makes you feel full.
In contrast, an unhealthy breakfast can make you feel sluggish, cause you to gain weight and increase your risk of chronic disease.

Here are the 10 worst foods you can eat in the morning.
1. Breakfast Cereals:
Bottom Line: Many breakfast cereals are even higher in sugar than cookies and desserts. Adding whole grains or artificial vitamins and minerals does not make them a healthy choice.

2. Pancakes and Waffles:
Bottom Line: Pancakes and waffles are made from refined flour and topped with high-sugar syrups. They may promote insulin resistance and increase the risk of obesity, type 2 diabetes and other diseases.

3. Toast with Margarine:

Bottom Line: Toast with margarine raises your blood sugar and insulin levels, causes rebound hunger and increases your risk of weight gain and heart disease.

4. Muffins:
Bottom Line: Muffins are usually high in refined flour, refined vegetable oils and sugar, all of which are very unhealthy.

5. Fruit Juice:
Bottom Line: Despite a reputation for being healthy, fruit juice is very hign in sugar. It actually contains a similar amount as sugary soda.

6. Toaster Pastries:
Bottom Line: Toaster pastries are high in sugar and refined carbs, yet low in protein, which can increase hunger and food intake.

7. Scones with Jam and Cream:
Bottom Line: Scones topped with cream and jam provide little nutrition other than calories. Easily digested carbs and a lack of fiber can drive hunger, leading to increased food intake and weight gain.

8. Sweetened Non-Fat Yogurt:
Bottom Line: Non-fat sweetened yogurt is very high in sugar, and may contain more of it than ice cream. It also lacks the natural dairy fat that can increase fullness.

9. Granola Bars:
Bottom Line: Granola bars usually contain several types of sugar that negatively affect blood sugar and insulin levels. They also lack protein and fiber.

10. Processed, Gluten-Free Breakfast Foods:
Bottom Line: Gluten-free packaged foods are made with flours that raise blood sugar, which may lead to elevated insulin, increased appetite and weight gain.They also lack protein and fiber, which contribute to fullness.

Take Home Message
Breakfast has the potential to set you up for a day of great energy levels, stable blood sugar and control over your appetite and weight.

On the other hand, making a poor choice at breakfast can leave you hungry and struggling to get through the rest of the day.

It can also increase your risk of developing health problems in the future.

If you’re going to eat breakfast, make it one that contains protein, healthy fat and fiber from unprocessed, whole foods."

Read the whole article with relevant links here

All the best Jan