Breakfast is one of the most valuable meals of the day for all the right reasons. Not just because the first thing you put in your mouth after waking up truly sets the tone for the day, but also in the sense of dietary and nutritional requirements. Your breakfast must always include food that gives you energy and is nutritionally sound enough to kickstart the day strongly. But unfortunately, with widespread misinformation, the most wrongly curated and consumed meal happens to be breakfast.
So, to break the many misconceptions that occur regarding breakfast, here’s a comprehensive guide to help you understand what not to eat for breakfast. In addition to that, we would also look at the importance of eating the proper breakfast and what it comprises to help you make a healthy choice each morning.
The most common breakfast worldwide is breakfast cereals, which is arguably the worst thing you can have for breakfast. Most people are attracted to the word “made with whole grains,” but the truth is that it contains a minimal amount of whole grains and is highly processed with sugar and high fructose corn syrup. A single serving of cereal contains approximately 20 grams of sugar, and some of them even have a large number of trans fats and saturated fats.
With clever advertising and misinformation, pancakes have managed to become the universal breakfast option. And quite frankly, pancakes being associated with “breakfast” is one of the worst things that the food industry has successfully managed to pull off. Pancakes are not just high in sugar but also refined flour. Not to forget, with pancakes come many toppings such as cream cheese frosting, pancake syrup, etc. All of these, again, are jam-packed with sugar and high fructose corn syrup.
Muffins are nothing but bite-sized cakes; let’s establish that in the very beginning. For some reason, many people think muffins are a healthy choice for a morning meal, but they’re not. Sure, they contain eggs with a couple of grams of protein, but the rest of the ingredients like refined flour, sugar, and vegetable oil are enough to destroy the meal. In addition to that, the size of muffins has increased drastically over the years, making them more calorie-dense.
Until and unless you don’t make your granola bars at home with handpicked seeds and nuts, they are nothing but candy bars. You may consume them to ensure a healthy fiber intake, but a store-bought granola bar won’t give you any more than 2-3 grams of fiber. Besides, these days granola bars are supplemented with chocolate chips, sweetened fruits, dry fruits, etc. All of these make them heavy to digest while adding zero real-time value to your nutrition.
The case of a cinnamon roll is quite similar to that of muffins. These rolls are incredibly unhealthy and practically a dessert. These rolls are huge and contain a high amount of refined flour and sugar. And, of course, cinnamon rolls are not complete without the classic cream cheese frosting, which adds nothing but trans fat and calories. These two together make up for a severely damaging breakfast combination.
You may have realized that there are quite a few traditionally existing so-called breakfast options that are, in reality, considerably problematic. Just like cinnamon rolls and muffins, scones are made with excessive refined flour and sugar too. But to worsen the meal, it is also heavily loaded with butter, increasing the calorie content. Scones also need to be topped with either cream, jam, jelly, or butter, and they all are sugar-intensive too.
These are some of the worst breakfast foods you can pick for the day. But we’re obviously not going to leave you with this. When we talk about what not to eat, it becomes crucial to mention what you should be eating for breakfast.
A Quick List Of Healthy Breakfast Options
- Fresh fruits
- Greek yogurt
- Homemade smoothies
- Lean bacon/turkey
- Nuts and seeds
- Avocado toast
- Sweet potato toast
A quick tip would be to plan your breakfast to balance all the nutrients in some way or the other. An ideal breakfast always contains some amount of carbs for energy, fiber for digestion, protein, and healthy fat to keep you full. Last but not least, you should complete it with a fruit or a freshly made juice for all the micronutrients like vitamins, minerals, etc.
All in all, consumers need to be aware of how clever marketing and advertising can mold their perspective towards meals, especially when it comes to breakfast. But now that you know quite a bit about what you should not be having, you are at a lower risk of falling prey to all the unhealthy snacks being promoted as ideal breakfast alternatives.