Breakfast is often considered the most important meal of the day, but not all breakfast foods are as healthy as they seem. While some options may appear nutritious, certain seemingly “healthy” choices can actually contribute to visceral fat and a bigger waistline—the harmful fat stored around your organs that increases the risk of metabolic diseases. Hidden sugars, refined carbs, and highly processed ingredients in popular breakfast foods can lead to weight gain, blood sugar spikes, and increased fat accumulation.
To discover which six breakfast items to stay away from, we spoke to dietitians Krutika Nanavati and Jesse Feder, nutritionist Lisa Richards, creator of the Candida Diet; and Lori Walker, a registered dietitian, freelance food and nutrition writer, and creative recipe developer. They told us that fat-free and low-fat products, fruit juice, and store-bought smoothies are some of the ones to watch out for. Learn more about the risks of each below.
1. Fat-free or low-fat products
If you're trying to lose weight, reaching for low-fat or fat-free products may seem like a no-brainer. Unfortunately, though, it's not that simple. In fact, lower fat foods may even have adverse effects on your health and stand in the way of your weight loss goals.
"Many products labeled as 'low-fat' or 'fat-free' actually contain high amounts of sugar and calories," Nanavati tells us. "This is done to make up for the loss of taste caused by removing the fat. Consistently consuming these products can lead to undesired weight gain."
Instead, she says, "Opt for whole-fat dairy products, which typically have fewer added sugars than their 'low-fat' or 'fat-free' counterparts. They also provide essential fat-soluble vitamins." Perfect!
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. 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 weight gain.
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!
4. 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 truth 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," ultimately resulting in weight gain. 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.
5. Store-bought smoothies
In many cases, a smoothie can be a great way to start your day. If you blend up your own at home and add the right ingredients to the mix, you can nourish your body, stay satiated, and take on whatever the day throws at you. However, premade, store-bought smoothies are a different story.
"Premade smoothies can be detrimental to health due to their high content of added sugars," Richards warns. "These added sugars contribute to several health issues when consumed excessively."
She goes on to say that "they can lead to weight gain and obesity due to their high calorie content," warning that "overconsumption of added sugars can also increase the risk of developing type 2 diabetes by causing insulin resistance and impairing blood sugar control." Yikes! You're better of sticking to homemade recipes—your body will thank you.
6. Yogurt
Although yogurts like Greek yogurt are known for their gut-friendly benefits, it's essential to be cautious about certain commercially made yogurts that disguise themselves as healthy options but are actually loaded with sugar. "While yogurt is an excellent source of protein, most store-bought brands are packed with added sugars and artificial ingredients that can be harmful to your waistline and overall health," says Walker.
Most yogurts in grocery stores contain preservatives, added sugars, and artificial colors. It's important to read the food label to avoid these ingredients that could potentially harm your health and expand your waistline.
Walker gives us a better option to eat instead: "Greek yogurt is higher in protein than traditional yogurt, and it has more of the beneficial probiotic bacteria that aid digestion. Look for brands that are lower in sugar and check the nutrition label to make sure there aren't any artificial ingredients."
