Your breakfast, often dubbed “the most important meal of the day,” sets the tone for our energy levels and overall well-being. While there are many healthy, energizing options out there that can support a fast metabolism and an all-around healthy lifestyle, there are also a number of long-time breakfast staples health experts recommend cutting out if you’re trying to lose weight. Eating the wrong thing first thing in the morning could set you up for lower energy levels and blood sugar spikes throughout the day—and, ultimately, could also lead to stubborn stomach fat over time.
To discover one of the worst options out there that could be contributing to belly fat and rolls, we spoke to integrative health and nutrition coach Candace Stone. She told us you should limit your muffin intake as much as possible if you’re looking to trim down your waistline. Learn more about the risks of this popular but detrimental food below!
How muffins lead to stomach fat
Muffins may seem like a decent breakfast option, especially if they boast ingredients like bran, fruit, carrot, and more. However, Stone warns that this baked good is typically packed with sugar, which can lead to blood sugar spikes, inflammation, and belly fat over time.
"Muffins often masquerade as a healthy option," she notes. "However, most store-bought or bakery muffins are packed with refined flour, vegetable oils, and added sugars—ingredients that can quickly spike blood sugar and lead to fat storage, particularly around the midsection." Yikes!
Vegetable oils, in particular, are highly inflammatory and can lead to a range of health issues when consumed in excess.
And of course, we probably don't have to tell you twice that consuming too much sugar is never a good idea for anyone who's trying to stay healthy and should especially be avoided if you want to slim down.
Then there's the issue of serving sizes and calories. "To make matters worse, muffins are usually oversized, causing us to consume more calories and sugar than we realize," Stone points out. "A typical store-bought muffin can have up to 600 calories and more than 30 grams of sugar." She says that's more than most donuts, even. Who knew?!
When you consume such a high amounts of these harmful ingredients first thing in the morning, it can be especially damaging to your health. "Starting your day with a muffin means you're kicking off with a blood sugar roller coaster that can lead to energy crashes, increased hunger, and potential weight gain," Stone says. It's especially important to remember that all that sugar will likely only cause you to crave more sugar, so this is an especially unhealthy way to start your day. Instead, it helps to choose foods that can help keep your blood sugar levels stable.
Luckily, there are plenty of healthy breakfast options to choose from, like oatmeal, Greek yogurt parfaits, and more. "A more balanced breakfast, with lean protein, healthy fats, and fiber (and without the sugar, refined carbs and unhealthy oils) will promote steady energy and satiety while supporting a slimmer waistline," Stone concludes. Noted!
