Ultra-processed foods are industrially manufactured products that contain ingredients not typically used in home cooking, such as artificial additives, preservatives, and sweeteners. Consuming these foods regularly, especially before noon, can be detrimental, as they can usually spike blood sugar levels, leading to energy crashes and increased cravings for unhealthy foods later in the day.
We checked in with Kimberley Wiemann MS, RDN, owner of Kimberley Wiemann Nutrition LLC and nutrition consultant for Consumer Health Digest, and Dr. Varsha Khatri, RDN, to learn about the four heavily processed foods to avoid before noon and even altogether because they can increase cravings for fatty foods and spike your blood sugar levels. They revealed that high-sugar cereals, donuts, bagels, and frozen meals are the ones to stay away from.
1. High-Sugar Cereals
High-sugar cereals are processed through several steps, including refining grains, adding large amounts of sugar, and incorporating artificial flavors and preservatives. These cereals often lack fiber and essential nutrients due to their extensive processing. When consumed before noon, high-sugar cereals cause a rapid increase in blood sugar levels. This spike triggers a subsequent insulin response to lower blood sugar, often resulting in a sharp drop.
"So many breakfast cereals are jam-packed with sugar but have little to no beneficial nutritional value. Consuming cereals that are so high in sugar early in the morning spikes the blood sugar up high and then dips down too low. When the blood sugar levels fall too low or rise too high, hormone levels can be affected, which affect food cravings," says Wiemann.
2. Donuts
Donuts are processed by mixing refined flour, sugar, and fat into a dough, which is then deep-fried and often topped with sugary glazes or fillings. This creates a food high in simple carbohydrates and unhealthy fats. When you eat a donut, the high sugar and refined carbohydrate content quickly enter your bloodstream, causing a rapid spike in blood sugar levels. The rapid decrease in blood sugar signals to the brain that you need more energy, prompting cravings for more high-calorie and fatty foods.
"These foods have become a very common addition to people's morning routines. However, since they are high in both sugar and saturated fat, they can lead to both high blood sugar levels and contribute to the development of insulin resistance," she says.
3. Bagels
Bagels go through a bit of a process before they hit the plate. They start as a mix of flour, water, yeast, sugar, and sometimes extras like salt or fat. After shaping, they take a quick dip in boiling water before baking to get that chewy texture we love.
"While bagels can be considered a staple breakfast food that is typically consumed before noon, they are also responsible for a large increase in blood sugar levels. Bagels are generally made from refined grains, which have minimal fiber content. This means that bagels can produce a large spike in blood sugar levels. Choosing a whole-grain bagel, consuming just half the bagel, or adding a healthy protein or fat source to the bagel are all ways that can help to lessen the blood sugar spike," Wiemann reveals.
4. Frozen Meals
Frozen morning meals, such as frozen waffles, pancakes, sausages, etc., contain added sugars, unhealthy fats, and high levels of sodium. Refined carbohydrates like those found in frozen breakfast items often lack fiber, which helps slow down the absorption of sugar into the bloodstream. Without fiber, the carbohydrates are digested quickly, leading to rapid spikes in blood sugar.
Khatri says, "Frozen meals are convenient but are often full of additives, unhealthy oils, and too much salt. Moreover, if you eat these foods before midday, your blood sugar levels can be affected, and this imbalance results in hunger pangs after a spike followed by a sudden drop. Also, frozen meals lack fresh ingredients that make them suitable for dieters who want to maintain their weight throughout the day."
