When it comes to weight gain, many things, including stress hormones like cortisol, can add to it. The adrenal glands produce cortisol, which helps in controlling energy levels and metabolism. However, high cortisol levels can cause excessive fat storage, especially around the waistline. This is even more true when they are brought on by poor dietary choices.
What we eat for breakfast can make a significant difference in how we feel and look. Blood sugar surges can occur quickly from several “empty-calorie” morning items, like pastries, sugary cereals, and refined carbohydrates. As a result, the body releases more cortisol in an attempt to stabilize blood glucose levels, which may eventually cause weight gain.
We checked in with several health experts to reveal to us the seven worst empty-calorie breakfast foods to avoid because they can spike cortisol levels and contribute to weight gain. Some of the worst options are croissants, pop tarts, white toast with jam, and pancakes with syrup. Read on to discover all seven.
1. Croissants
Flakey croissants are a beloved pastry, but their high levels of refined flour, sugar, and bad fats can increase cortisol levels and even lead to weight gain. After eating them, these ingredients quickly raise blood sugar levels. The body releases insulin to control fast-rising blood sugar levels.
"These are high in refined sugars and fats, which can cause fluctuations in blood glucose levels. These swings increase stress in the body, causing the adrenal glands to release more cortisol. Elevated cortisol levels slow metabolism and increase cravings for more sugary and fatty foods, contributing to overeating and weight gain," says Catherine Gervacio, registered dietician and nutrition writer for Living.Fit.
2. White Bread with Jam
Both jam and white bread are filled with refined sugars and carbs, which rapidly increase the level of blood sugar after eating. The body reacts by releasing insulin to bring down blood sugar levels. But this sudden rise in blood sugar is often followed by a dramatic decline, which causes the body to release cortisol in an attempt to balance energy levels.
Gervacio adds that "white bread has a high glycemic index, leading to rapid blood sugar elevation. The combination of refined carbs and sugar from the jam puts stress on the body, leading to increased cortisol production. The insulin response to this sugar load leads to fat storage as well as increased cortisol levels, which can slow muscle growth and increase fat accumulation, especially in the belly area."
3. Pop-Tarts
Pop-Tarts can be a convenient and tasty morning treat for those of us who are busy, but you might want to think twice about grabbing them when it comes to weight management and cortisol levels.
"Toaster pastries are packed with refined sugars and artificial ingredients that cause blood sugar to rise sharply. The inevitable crash leads to stress and an increase in cortisol," Gervacio notes.
4. Pancakes with Syrup
Nothing is as comforting as eating a warm plate of pancakes topped with syrup and some butter in the morning. While this is the ultimate comfort breakfast, Gervacio says they’re not much different from other high-sugar foods that contain refined flour.
"Pancakes made from refined flour paired with sugary syrup cause a significant rise in blood sugar, followed by a crash. This crash signals the body to release cortisol to balance blood glucose levels," she reveals.
5. Sugary Cereals
Although cereals are marketed as a healthy option, many commercial cereals that we've grown to love are nothing but sugar and preservatives.
"Similar to other refined carbohydrates, sugary cereals trigger the release of insulin. Frequent blood sugar spikes promote fat storage, especially around the abdominal area, due to cortisol’s role in directing fat to this region," Gervacio adds.
If you love your daily cereal, it's a good idea to find one that contains minimally processed ingredients and is high in fiber.
6. Packed Juices
While you may think juices are healthy thanks to their "fruit" content, it turns out they are also a popular breakfast item that's loaded with sugar and not much fruit.
"Processed fruit juices contain concentrated sugars without the fiber found in whole fruit, which leads to a rapid sugar spike. The liquid calories from juice are quickly absorbed, contributing to weight gain. The elevated cortisol from blood sugar crashes increases fat storage," Gervacio states.
7. Flavored Yogurts
Similar to cereals and fruit juices, flavored yogurts are usually sold as a healthy morning item. Although yogurt has tons of benefits for your overall health, many of the sweetened yogurts sold at most stores contain too much sugar and additives.
Michael O. McKinney, MD from Healthy Outlook, agrees and says that they are "often high in added sugars; these can cause a significant increase in cortisol."
Instead, opt for plain Greek yogurt, which is excellent for your metabolism and gut health!
