As the saying goes, “Breakfast is the most important meal of the day.” And while this ranking may be up for debate, what’s not up for debate is the fact that breakfast certainly plays a significant role in your overall health; what you put into your body first thing in the morning can not only make a difference in how feel throughout the day, but can also have a long-term impact on many aspects of your overall health, including your weight. Luckily, there are a ton of healthy breakfast options to choose from—but there are also a lot of popular ones that could do some serious damage to your body and likely result in weight gain.
To spread the word on a few of the least healthy breakfast foods that could be holding you back from your weight loss goals, we spoke to Edibel Quintero, a registered dietitian with HealthInsider, along with dietitian Bill Bradley, RD, CEO of Mediterranean Living. They told us that pancakes and waffles, pastries like donuts, and granola bars are among the worst breakfasts you could choose if you want to shed some pounds. Read on to learn more about the risks of each.
1. Pancakes and waffles
When you picture a decadent breakfast, a plate full of pancakes or waffles may be one of the first images that pops into your head. However, while these popular breakfast foods are undeniably delicious, Quintero warns that they're also undeniably bad for your health. "Pancakes and waffles are made from white flour and packed with refined carbohydrates that have a high glycemic index," she says. "Any food that has high sugar levels and processed refined carbohydrates is likely to increase blood sugar levels. When these blood sugar levels are dropped, you feel hungry and tend to overeat, resulting in weight gain," she warns. Yikes!
2. Donuts and other pastries
Donuts are another classic breakfast food that can certainly please our taste buds. Unfortunately, though, just like pancakes and waffles, they're also full of sugar, making them one of the worst choices for our health—especially when it comes to weight management. The same is true for many baked goods and pastries, such as muffins and danishes. "These baked goods are full of refined carbohydrates, sugar, and saturated fats that increase blood sugar levels and lead to an inflammatory response," Quintero says. While indulging in a sugary donut once in a blue moon won't necessarily add inches to your waistline, excessive sugar intake could result in a range of health issues overtime, including weight gain. "If you’re eating these foods regularly in your breakfast, you are very likely to gain weight," Quintero warns.
3. Granola bars
Granola bars are easy to store in your pantry, easy to grab on your way out the door, and simple enough to eat anywhere. However, while they're oftentimes labeled as a "healthy" breakfast or snack, you shouldn't fall for this marketing technique. According to Bradley, granola bars can come with serious consequences. "They may be healthy-looking, but they are full of added sugars that make you gain weight," he says. "Consuming foods that are high in sugar for breakfast will make you crave more sugary foods. This will cause you to consume more calories throughout the day, making you gain weight." Not all granola bars are awful for you, though; just remember that it's always important to pay attention to the nutrition label and look for high-fiber, high-protein options that don't pack in too much sugar—and don't make them your go-to breakfast.
The bottom line
It's important to remember that one of the major keys to a healthy diet is moderation—which means that eating a granola bar here and there or even cooking up some pancakes on a Saturday morning can be just fine, as long as you don't make it a habit. But in general, it's always best to start your day with nutritious, high-fiber, protein-packed breakfasts made up of whole foods. This will give your body the long-lasting energy it needs to take on whatever the day throws at you. When you combine a consistently balanced diet with ample exercise, you'll be making strides towards your weight loss goals—and, more importantly, you'll feel better overall.
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