Carbohydrates play a crucial role in a nutritious diet by supplying the body with energy. Nonetheless, the quality of carbs varies significantly. Complex carbohydrates, such as those found in whole grains and vegetables, break down slowly and provide sustained energy. In contrast, refined or simple carbs can have detrimental effects.
These are present in items like white bread, sugary treats, and processed foods, and they can rapidly elevate blood sugar levels. Consistent blood sugar spikes over time may result in insulin resistance, increased fat accumulation, and weight gain. To shed light on this issue, we consulted dietitians and other health professionals about the worst high-carb breakfast foods that can elevate your blood sugar levels in the upcoming year, as well as strategies to avoid them.
8 Breakfast Foods to Steer Clear of for Better Blood Sugar Control in 2025
1. Bagels
Generally crafted from refined wheat flour, bagels are missing the fiber present in whole grains, leading to a quick rise in blood sugar levels after eating. This rapid increase triggers the body to release insulin to control blood sugar, which may result in greater fat storage. Moreover, bagels can be quite calorie-dense and might not offer the lasting sense of satiety that fiber-rich, nutrient-packed foods do.
"Bagels are a very dense refined carbohydrate with around 50g of carbs per bagel. They are made typically with high glycemic flour which is digested quickly and can spike your blood sugars. Additionally, the high carb content is what gives bagels hundred of calories which can lead to an increase in body weight," Jesse Feder, RDN, CPT, tells us.
2. Muffins
Muffins, frequently seen as a quick and delicious option for snacks or breakfast, can lead to elevated blood sugar levels and weight gain because they often contain high amounts of sugar and refined flour. These refined carbs are rapidly converted into glucose, resulting in a swift rise in blood sugar. This triggers insulin release to manage blood sugar levels, which can eventually cause more fat to be stored.
"Muffins are high in refined carbohydrates, sugars, fats, and calories. The high amount of sugar and carbs can lead to spikes in blood sugar levels. The high calorie and fat content can set you back hundreds of calories and lead to weight gain," Feder notes.
3. Sugary Cereals
Breakfast cereals, commonly seen as an easy choice for the morning meal, can impact health considerably. Many store-bought cereals are packed with refined sugars and processed carbs, which cause a quick rise in blood sugar when eaten. This surge is usually followed by a sudden drop, resulting in unstable energy levels and possible cravings for more carbohydrate-heavy foods. Regular intake of these cereals may also slow down metabolism over time, complicating weight control. Furthermore, frequent consumption of high amounts of refined carbs can lead to insulin resistance.
"Not all breakfast cereals are made equal, but they tend to be high in sugar without much other nutritional value," Michelle Saari, MSc, RD from eHealth project, reveals. "If a cereal doesn’t have fiber, then there is nothing to help regulate your blood sugars. If you want to have a morning breakfast cereal, look for one that has less than 10% of the calories from sugar, ideally there should be no sugar added to it at all. You can help to regulate your blood sugars by eating it with chopped fruit for a source of fiber, and milk which is a good source of protein. By having protein and fiber with foods it can help to slowly release sugar to your blood steam which helps to control blood sugar spikes," Saari says.
4. Canned Fruit In Syrup
Canned fruits in syrup might appear to be a handy and delicious choice, but they frequently pose health risks. The liquid used to preserve these fruits is usually packed with extra sugars, leading to a quick increase in blood sugar levels when eaten. The frequent consumption of such sugary syrups can contribute to energy fluctuations and cravings. Furthermore, consuming too much sugar over time can gradually slow down metabolism, making weight management more difficult.
"Canned fruit that is preserved in syrup is not equivalent to fruit by itself," Saari says. She adds: "The syrup is typically high in added sugar in order to preserve it. I don’t recommend having fruit cups at all, but if you do, there are some that are preserved in water which can reduce the added sugars. If your only option is fruit cups preserved in syrup, before you eat it, put it through a strainer and rinse it with water. This can help to wash off most of the syrup that was on the fruit."
5. Assorted Pastries
Baked treats, with their enticing scents and flavors, can impact blood sugar, metabolism, and insulin response. Items like pastries and cookies often contain high levels of refined sugars and processed carbs. These sugars digest quickly, causing a sharp rise in blood sugar followed by a crash, which may lead to energy swings and cravings. Regular intake of these carbs can also slow metabolism, complicating weight management. Saari offers her substitutes for baked treats that won't elevate your blood sugar, hinder your metabolism, or lead to insulin resistance.
"[Baked goods] are loaded with fat and sugar, none of which are beneficial for your health," she notes. "Rather than stopping at the coffee shop for a pastry, make sure that you have something prepared for yourself in the morning to grab on the go. Making some toast and putting all natural peanut butter and bananas on it. These are both better options than buying baked goods."
6. Granola Bars
Granola bars, often seen as a healthy snack, can impact blood sugar, metabolism, and insulin sensitivity. Many store-bought varieties are loaded with added sugars and processed carbs, causing a quick rise in blood sugar followed by a drop, leading to energy swings and more carb cravings. Regular consumption of these sugary snacks can slow down metabolism and may lead to insulin resistance.
"These are glorified chocolate bars without the satisfaction that you get from eating a chocolate bar," Saari says. She adds: "They are high in added sugar and high in calories for a very small amount. Skip the granola bars because they really aren’t adding anything to your diet. If you need a snack throughout the day try making your own trail mix with mixed nuts for protein and healthy fat, popcorn for fiber and whole grains, and a piece of fruit for fiber. This is the ultimate combination to help manage blood sugars and reduce the risk of insulin resistance."
7. Processed Meat With Added Sugar
Eating processed meats with added sugars worsens inflammation in the body. High sugar intake spikes blood sugar, which triggers inflammation and can lead to long-term issues. Additionally, these meats are often packed with calories and unhealthy fats, contributing to weight gain.
The added sugars in meats are often overlooked, which is why Jacek Szymanowski, PN certified nutritionist and health coach, brings attention to some examples. "Some processed meat, particularly those in marinades such as teriyaki chicken and barbecue ribs, may contain added sugar. Excess sugar consumption causes inflammation and may lead to weight gain over time," he notes.
8. Highly Processed Meat Alternatives
Heavily processed meat substitutes like plant-based burgers, vegetarian sausages and hot dogs, meat-free deli slices, and vegan nuggets and tenders are often promoted as better choices for your health compared to traditional meat. However, their makeup and how they're made might actually lead to inflammation and weight gain. These items usually have numerous additives, preservatives, and synthetic ingredients to replicate the flavor and feel of genuine meat.
Szymanowski agrees and says, "Highly processed meat alternatives such as vegan sausages, nuggets, and burgers may contain ingredients that promote inflammation, such as preservatives, refined oils, and additives."
The Bottom Line
Keeping your blood sugar steady is essential for staying energized all day and preventing unhealthy cravings. A great strategy is to kick off your morning with a nutritious breakfast.
However, many common breakfast choices can actually cause your blood sugar to spike quickly, resulting in a crash and strong sugar cravings. Now, you're more aware of which processed foods to steer clear of.
