Ultra-processed breakfast foods may seem convenient and appetizing, but beneath their allure lie potential risks for our health. Laden with refined sugars, unhealthy fats, and artificial additives, these breakfast options can wreak havoc on our bodies over time. From triggering insulin resistance to slowing down metabolism and contributing to weight gain, the consequences of indulging in these processed delights can be significant, especially over 40.
We spoke with Krutika Nanavati, registered dietitian and nutritionist, Jesse Feder, dietitian and CPT, and Shana Abraham, NASM certified personal trainer and Precision Nutrition certified nutrition coach, to learn about 11 highly-processed breakfasts to steer clear of after 40 if you aim to maintain a healthy metabolism and reduce the risk of insulin resistance and weight gain. Among the foods were processed cereals, flavored yogurts, white bread, and many more. Read on to find out more.
1. Processed Cereals
Processed cereals, often marketed as convenient breakfast options, can be linked to a slow metabolism, glucose spikes, and weight gain. These cereals frequently contain high levels of refined carbohydrates and added sugars, causing a rapid increase in blood glucose levels after consumption.
"Processed cereals, typically high in sugar and refined carbs, quickly break down into glucose, causing a rapid spike in blood sugar levels," says Nanavati.
2. White Bread
Despite its widespread popularity, white bread lacks the essential nutrients and fiber found in whole grains, leading to rapid spikes in blood sugar levels. This rapid increase in blood sugar triggers the release of insulin, which over time can contribute to insulin resistance. Furthermore, the refined nature of white bread means it's quickly digested and leaves you feeling hungry shortly after consumption, potentially leading to overeating and weight gain in the long run.
Nanavati says white bread "lacks fiber and thus digests quickly. This leads to immediate glucose spikes and subsequent crashes, driving hunger and overeating."
3. Flavored Yogurt
Flavored yogurt, often perceived as a healthy choice, can ironically be linked to a range of health issues including slow metabolism, insulin resistance, and weight gain. Despite its appeal, flavored yogurt is typically loaded with added sugars, artificial flavors, and preservatives.
"Often packed with added sugars, flavored yogurts can sharply increase blood glucose levels and contribute to a caloric surplus," she reveals.
It always important to read the labels on commercially-made yogurts as many of them can contain hidden sugars, additives, and preservatives. Opting for plain, unsweetened yogurt and adding your own fresh fruit or natural sweeteners can help mitigate health risks and support a healthier metabolism.
4. Pancakes Syrup
This classic combination is typically high in refined carbohydrates and sugars, causing rapid spikes in blood sugar levels. These spikes trigger the release of insulin, which can lead to decreased insulin sensitivity over time, potentially slowing down metabolism. Additionally, the lack of protein and fiber in traditional pancakes with syrup fails to provide sustained energy or feelings of fullness.
"Made from refined flour and topped with sugary syrup, they provide a double hit of simple carbohydrates, spiking glucose levels and calories," she notes.
Consuming foods rich in sugar and refined carbohydrates results in rapid absorption, causing abrupt increases in both blood sugar and insulin levels.
"Over time, frequent glucose spikes can lead to insulin resistance, a condition where more insulin is needed to get sugar out of the bloodstream into cells, making weight gain more likely. The quick digestion of these foods means hunger returns sooner, increasing the likelihood of consuming more calories throughout the day," Nanavati highlights.
5. Pastries, Donuts, And Baked Goods
Pastries, donuts, and other baked breakfast goods are often tempting with their sweet allure, but they are frequently laden with refined sugars, unhealthy fats, and empty calories. By cutting out pastries and baked goods from the daily routine, individuals can reduce their intake of added sugars and unhealthy fats, helping to create a caloric deficit essential for weight loss.
"Pastries and sweetened baked goods are often loaded with refined sugars and unhealthy fats. Skipping these can reduce overall calorie intake and improve metabolic health, contributing to weight loss," Abraham notes.
6. Processed Breakfast Meats
Processed breakfast meats, such as sausages and bacon, are often high in saturated fats, sodium, and additives, making them a less-than-ideal choice for those aiming for faster weight loss. The saturated fats in these meats have been associated with weight gain and increased risk of cardiovascular issues.
"Processed breakfast meats contain high levels of sodium and unhealthy fats. Cutting them out can lower your overall sodium intake and reduce inflammation, helping the body shed excess water weight," Abraham reveals.
7. Commercial Smoothies
Many commercially available smoothies, especially those from cafes and stores, may contain high levels of sugars, syrups, or sweetened fruit juices, compromising their nutritional value. While smoothies can offer a quick and tasty way to consume fruits and vegetables, it's crucial to be mindful of their ingredients.
"Many commercial smoothies are packed with added sugars, and liquid calories may not be as satisfying as solid ones. Preparing homemade smoothies with whole fruits and vegetables ensures a nutritious and low-calorie option," Abraham shares.
8. High-Calorie Coffee Drinks
High-calorie coffee drinks, such as sugary lattes and flavored concoctions, can unwittingly contribute to weight gain and a slow metabolism due to their excessive calories and added sugars. While coffee itself is a low-calorie beverage, the extras like syrups, whipped cream, and sugary flavorings can quickly turn a seemingly innocuous drink into a calorie-laden treat. Regular consumption of these high-calorie coffee beverages may lead to an increase in daily calorie intake and hinder weight loss efforts.
Abraham says that "coffee drinks with excessive sugars, syrups, and whipped cream contribute empty calories. Choosing black coffee or adding a splash of unsweetened milk can keep your morning beverage low in calories and support weight loss."
9. Sugary granola
Granola may seem like a healthy choice when breakfast or snack time rolls around. After all, it typically contains healthy ingredients like oats, nuts, seeds, and sometimes even dried fruit. But the issue lies in the sneaky sugar content of most store-bought granolas, which could harm your metabolic health over time.
"Granola is typically loaded with added sugars, unhealthy fats, and calories," Feder says. "The high amount of sugar and fats can cause inflammation throughout the GI tract and body. This can lead to a slower metabolism as well." Yikes!
Luckily, there are healthy options out there—you just have to keep your eye out for them and pay attention to nutrition labels. "I recommend looking for granola that does not have a lot or any added sugars and have a simple ingredient list," Feder says. "You can also opt for making your own homemade granola so you can control what goes into it."
10. Fruit juice
We love a tall glass of orange juice in the morning as much as the next person, but the unfortunate truth is that most of our favorite fruit juices—like many of the other items on this list—simply have too much sugar for our own good. This is especially true if you're trying to lose weight or maintain a healthy metabolism.
While fresh fruit is always a good way to go, fruit juice is a different story. Most bottled fruit juices you'll find in stores are highly processed, loaded with sugar, and devoid of nutritional value, making them a poor choice for your overall health. "While fruit juices may seem healthier than sugary soft drinks, they can have comparable sugar and calorie content," Nanavati warns. "Moreover, the lack of fiber in these beverages leads to quick sugar absorption, potentially causing blood sugar fluctuations and increased hunger."
If you really can't kick your juice habit, you may want to consider investing in a juicer so you can make your own. That way, you can leave out all that added sugar—and throw healthy veggies into the mix instead!
11. Biscuits
Biscuits, commonly enjoyed as a special breakfast item, may pose challenges for individuals over the age of 40 seeking to shed body fat. These buttery goods, which are very delicious, are often high in refined flour, sugar, and unhealthy fats, contributing to excess calorie intake and potential weight gain. Over time, this cycle of sugar highs and crashes can contribute to insulin resistance, a condition associated with metabolic dysfunction. Additionally, biscuits are often high in unhealthy fats and calories, which can further contribute to weight gain and metabolic sluggishness.
Moody highlights that biscuits present a dual challenge by combining the issues associated with both bacon and cereal, creating a double threat to health.
"The problem with biscuits is a combination of both bacon and cereal as biscuits are made using butter or shortening, two sources of saturated fats that are not the best for health. Due to being dense in both fat and flour, just one biscuit can contain 200 calories and that doesn’t even include any gravy, butter, or honey that is added. The real trouble comes when you opt for a breakfast sandwich made with biscuits, as the addition of things like sausage and cheese can make for quite the A.M. calorie bomb," she reveals.
She recommends we grab a breakfast grain that is more calorie-friendly, such as an English muffin.
