We probably don’t have to tell you how important breakfast is for your overall health—especially when it comes to weight loss. A healthy breakfast can provide your body with the energy it needs to fuel your body throughout the day. And, although there are sugary treats like pancakes and waffles that you know should be avoided, some of the worst breakfast foods are often marketed as “healthy” when they actually aren’t nutritious. They may even ruin your metabolism and lead to weight gain.
To learn more we spoke with Dr. Daryl Gioffre, a nutritionist and gut health and inflammation specialist, and Lisa Richards, a nutritionist and creator of The Candida Diet. They agree that sweetened, flavored yogurts are the high-sugar breakfast food that’s ruining your metabolism. Even though sweetened yogurt may seem like a healthy option for breakfast, it’s actually loaded with added sugars which can ruin your metabolism. Read on to learn more!
Sweetened Yogurts Can Ruin Your Metabolism
Richards says that even though yogurt can be very beneficial for weight loss, it really depends on the added ingredients and how much you eat. "Yogurt is a nutritious food that can be part of a healthy and balanced diet, as it is a good source of protein, calcium, and probiotics," she explains. "Low-fat yogurt can be a good option for people looking to reduce their overall calorie intake, as it typically contains fewer calories than full-fat yogurt." Unfortunately, many grocery stores sell sweetened, flavored yogurts that are marketed as healthy.
"Some flavored yogurts can be high in added sugars, which can contribute to weight gain and other health problems if consumed in excess," Richards continues. "Furthermore, weight gain occurs when there is a calorie surplus, which means consuming more calories than the body burns through physical activity and normal metabolic processes." That means if you eat too much of any food (especially processed foods), the calorie surplus can result in weight gain.
"Most of us think of yogurt as a health food because it contains probiotics, but it is one of those foods we need to avoid because most are loaded with high amounts of added sugars," Gioffre agrees. That's why it's crucial to check the label and "opt for plain or Greek yogurt without added sweeteners." And, if you really want to enjoy the health benefits that gut-healthy Greek yogurt supplies, you can add a little honey, maple syrup, or some metabolism-boosting fruit for taste. "You can sweeten it yourself with fresh fruits or a small amount of stevia or monk fruit," Gioffre adds.
Gioffre also recommends eating avocados and green juice as a healthy weight loss breakfast. "Avocados are what I like to refer to as 'God's butter,' because it literally is the most perfect food, containing all the necessary macros you need in your daily diet. They also contain a good amount of fiber, potassium, vitamin K, vitamin E, and folate, all of which lower inflammation and support a healthy gut microbiome," he explains. Plus, avocados are so versatile—you can have them for breakfast on toast, as a healthy snack, or even as a dessert like Avocado Chocolate Mouse.
Similarly, green juice is a quick metabolism-boosting beverage to start your day with. "Green juice is the most powerful way to kickstart your day, boosting your energy, igniting your metabolism, and transforming your body into a fat-burning machine. With its high chlorophyll and mineral content, green juice is the core of what I refer to as a strength-eating diet," Gioffre advises. "Made from juicing vegetables like spinach, kale, cucumber, and celery, it is rich in vitamins such as A, C, and K, and minerals like magnesium, iron, and calcium which improve digestion, lowers inflammation, and sharpen mental focus." Yum! Read more about the best waist-slimming ingredients to add to your green juice.
The Bottom Line
Overall, experts agree that even though they're marketed as a healthy breakfast food, flavored yogurts are actually loaded with added sugars that can ruin your metabolism and lead to weight gain. That's why experts recommend opting for Greek yogurt with natural sugars like honey and monk fruit. Just remember to be mindful of added sugar contents of your yogurt.
