Breakfast is often hailed as the most important meal of the day, providing essential nutrients and energy to kick-start your morning. A well-balanced breakfast typically includes a mix of proteins, healthy fats, and carbohydrates, with common ingredients such as eggs, whole grains, fruits, and yogurt. However, not all breakfast choices are created equal. Some popular breakfast items, particularly those high in refined sugars, unhealthy fats, and processed ingredients, can contribute to weight gain and increase the risk of diabetes.
We checked in with Dr. Krutika Nanavati, a registered nutritionist and dietitian, to learn about two breakfast ingredients that can lead to weight gain and even put you at risk of diabetes if consumed in excess along with an unhealthy lifestyle. She revealed that hidden sugar and unhealthy fats are the ones to watch out for. Read on for more info.
Hidden Sugars
Hidden sugars in breakfast items are a common yet often overlooked source of excess calories and unhealthy blood sugar spikes. Many seemingly healthy breakfast options, such as yogurt, cereals, granola bars, and flavored oatmeal, contain significant amounts of added sugars that aren't always apparent on the packaging.
These hidden sugars can quickly add up, leading to weight gain as excess calories are stored as fat. Additionally, frequent consumption of high-sugar foods can contribute to insulin resistance, a key factor in the development of type 2 diabetes.
"Many breakfast foods contain added sugars, often disguised as high-fructose corn syrup or other sweeteners. Excessive sugar intake can lead to weight gain, insulin resistance, and increased risk of type 2 diabetes," she notes.
Unhealthy fats
Unhealthy fats in breakfast items, such as saturated and trans fats, are often found in processed and fried foods, including buttery pastries and some breakfast meats. These fats can contribute to weight gain by adding excess calories and promoting fat accumulation in the body.
Furthermore, they can lead to increased levels of LDL (bad) cholesterol, which contributes to the buildup of plaque in arteries and raises the risk of cardiovascular disease. Consuming high amounts of unhealthy fats can also disrupt insulin sensitivity, elevating the risk of developing type 2 diabetes.
"Some breakfast options, like certain pastries, bacon, and sausages, contain unhealthy fats such as saturated and trans fats. These fats can increase LDL (bad) cholesterol levels and contribute to heart disease and obesity," she reveals.
In conclusion, being vigilant about both hidden sugars and unhealthy fats in breakfast items is essential for maintaining a balanced diet and overall health. By opting for lower-sugar, healthier fat choices and reading ingredient labels carefully, you can make more informed decisions that support both weight management and overall health.
