When it comes to starting your day off right, your breakfast choices can set the tone for your overall health. However, some seemingly innocent breakfast foods could be doing more harm than good, especially when it comes to inflammation and weight gain. Many popular breakfast items that are marketed as healthy can actually disrupt your metabolism and lead to a host of health issues. We spoke to dietitians Krutika Nanavati and Jesse Feder to uncover three breakfast foods that you might want to reconsider if you’re aiming for a healthier lifestyle.
Energy bars, fruit juice, and sugary granola might sound like convenient and nutritious options, but they often come with hidden downsides that can sabotage your efforts to stay fit. As Nanavati and Feder explain, these foods can be loaded with sugars, unhealthy fats, and empty calories that contribute to inflammation and a sluggish metabolism. The good news is that there are healthier alternatives and simple swaps you can make to keep your breakfast both delicious and beneficial for your health. Learn more below.
1. Energy Bars
When you're in a rush, an easy-to-grab energy bar is often seen as a great on-the-go snack. These bars are also typically marketed as healthy options. However, they're usually highly processed and loaded with sugar and other additives.
"Numerous energy bars available in the market are laden with excessive sugar and calories, bearing a striking resemblance to candy bars in terms of their nutritional composition," Nanavati warns. As we've already noted, consuming too much sugar is one way to set yourself up for higher levels of inflammation and a less efficient metabolism.
But there is one solution: make your own energy bars with whole foods! "Making energy bars at home allows for control over the ingredients used, ensuring a lower sugar content and a higher proportion of wholesome, nutrient-dense ingredients like nuts, seeds, and dried fruits," Nanavati says. Got it!
2. Fruit Juice
When you think of unhealthy, sugar-loaded beverages, obvious options like soda and energy drinks may pop into your head. But did you know that bottled fruit juice is also one of the worst choices out there? Although nutritious whole fruit is a great, healthy breakfast ingredient, store-bought juice is another story.
"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." Yikes! All that sugar can lead to an array of health issues, including inflammation and a slower metabolism.
3. Sugary Granola
Granola is one common ingredient added to otherwise healthy yogurt parfaits. in fact, since it's made with many healthy ingredients like nuts and oats, it's often viewed as a nutritious choice for breakfast. The ruth is, though, that many types of granola you'll find at the store are actually quite bad for you.
"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." Say it ain't so!
But that doesn't mean all granola is a definite no-go. "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." Great idea.
