This story has been updated since it was originally posted on 04/27/2021 to include more expert insight
What you eat for breakfast has a profound effect on the rest of your day, either fueling you with nutrients and energy to feel your best, or filling your body with empty calories that will make you sluggish and full, often leading to worsened cravings in the coming hours. A healthy breakfast is one which provides a balance of protein, fat, and carbs, maintaining satiety so you can effortlessly upkeep a reasonable calorie deficit for weight loss. You can find some of the best options here.
However, it can be tempting on some mornings to give into the cravings and indulge in a meal which we know does little to provide any real nourishment to your body. If you find yourself plateaued in your weight loss journey and are wondering which meals need to be reevaluated in order to finally begin to see results again, experts say you should cut out pastries. To learn more about the health effects of this popular breakfast food, we gathered information from registered dietitian Kate Patton, MEd, RD, CSSD, LD and Amy Lippert, NTP, functional nutritionist.
How pastries slow weight loss
Although in moderation you can certainly find a way to integrate all of your favorite foods into your diet, it’s when they become mainstays in your routine that you may find it difficult to lose weight. Pastries, however delicious they may be, are one food which should be kept to a minimum when it comes to losing weight, particularly if you struggle with controlling sugar cravings. Let's take a look at some of the health effects of this food below.
High in calories and sugar
Patton uses donuts as an example to look at the high sugar content of pastries. "Doughnuts will cost you 250 to 550 calories, but the 15 to 30 grams of sugar in each is the real problem. With such a huge amount of sugar in a small package, your body pumps out loads of insulin to try to accommodate. A huge blood sugar spike leads to an even bigger sugar crash," she tells the Cleveland Clinic. Ultimately, high blood sugar can also lead to weight gain, as noted by Health.com.
You can learn more about what excessive sugar intake does to your body here.
High in refined carbs
Another problem with indulging in pastries regularly, aside from the empty calories they offer your body, is that they’re made of refined carbs and therefore will not keep you full, making it more likely for you to overeat throughout the rest of your day as you battle to make up for the lack of nutrients. The sugar intake can also set your body off balance, leading to poor eating choices in upcoming meals. "This extreme up-and-down leaves you hungry soon after your breakfast—and you’ll crave even more refined carbs. It’s a vicious cycle of unhealthy eating that starts with the first doughnut," explains Patton.
Read more about the health effects of refined carbs here.
Inflammation
On top of the empty calories and refined carbs in pastries, this food is also highly inflammatory due to the sugar content. Over time, inflammation can lead to a range of health issues, including weight gain. Lippert warns that “chronic inflammation to the body results in blood sugar dysregulation, water retention, fatigue, toxin build-up, and insulin resistance, making it difficult to lose weight.” Yikes! Here's a list of a few other inflammatory foods to watch out for.
What to eat instead
If you’re tempted to satisfy your sweet tooth in the morning, you’ll be better served cooking up a bowl of oatmeal and flavoring it with natural sweeteners to beat your cravings while nourishing your body. Including fruit in your breakfast will also provide you with antioxidants which can help to minimize inflammation and start out your morning on the right foot, keeping you full for longer. Pastries are undeniably sweeter, but adjusting your diet to compensate for your cravings will eventually alter your taste buds until you actually want to eat healthy foods.
The bottom line
Focusing on eating foods that boost your metabolism instead of slowing it down are going to be your best bet for achieving noticeable weight loss results. While delicious, pastries do little to nourish your body or keep you full, leaving you more likely to overeat in the coming hours and making it even more difficult to maintain the calorie deficit needed for weight loss. Eating carbs that offer slightly more nutritional value such as oats and whole wheat breads at least provide your body with fiber to keep you full and satisfied, instead of offering a temporary sugar high which will only end in worsened cravings. You can still enjoy a pastry every once in a while as a treat, but when it comes to your day to day diet, they’re better left on the sideline.
