This post has been updated since its initial publish date to include more expert insight.
Going out for breakfast once in a while is a fun treat, and there’s no denying how convenient and cheap fast food restaurants can be (especially McDonald’s!). But all of those perks can come with a cost—consuming the wrong fast food meals frequently can be detrimental to your health. If you’re watching your weight or want to become healthier overall as you age, it’s important to know more about what you are consuming. Some fast food breakfast choices are better than others.
We reached out to health experts to learn more about breakfast at McDonald’s and the one popular item they recommend avoiding (even in moderation). Katie Tomaschko, a registered dietitian and nutritionist, Amanda Lane, a registered dietitian, Lisa Richards, a nutritionist and author of The Candida Diet, and Jay Cowin, a registered nutritionist for ASYSTEM, agree that the Big Breakfast with Hotcakes meal is by far the worst breakfast item at McDonald’s. Read on for tips and suggestions!
The Many Drawbacks of The 'Big Breakfast with Hotcakes' Meal
For many of us, Mickey D's pancakes for breakfast can evoke nostalgia and are undeniably delicious. The cons, however, outweigh the pros with this food and its meal variations, our sources say. This is because these hot cakes lack nutritional value and are packed with sodium, fat, and calories. The 'Big Breakfast with Hotcakes' order in particular comes with 3 pancakes, scrambled eggs, 2 hash browns, a biscuit, and sausage link along with butter and maple syrup.
"Eating this regularly can be detrimental to your health as you age," Tomaschko stresses regarding the importance of a balanced diet to support healthy aging. "I'm not talking 'high' in calories," she adds, "[this meal is] loaded with them. At 1,340 calories per meal, this singular meal has a little over half of your recommended daily calories." Although this calorie count may vary based on the individual, regularly eating this could "lead to weight gain, obesity, and even morbid obesity," she says.
At a whopping 25 grams of saturated fat, this meal also provides you with "123% of your recommended daily value," Tomaschko continues, "So, in this one meal, you've eaten a full day's worth (and then some) of saturated fat." This is very bad for your heart, she notes, and this meal in particular can put you at "a high risk for heart disease, as this risk also increases as we age." Tomaschko also points out that this 'Big Breakfast' option contains 90% of your daily value of sodium. "This is almost an entire days' worth," she explains, adding that if eaten often, this can lead to "water retention, dehydration, and high blood pressure due to its high sodium content."
At a whopping 25 grams of saturated fat, this meal also provides you with "123% of your recommended daily value," Tomaschko continues, "So, in this one meal, you've eaten a full day's worth (and then some) of saturated fat." This is very bad for your heart, she notes, and this meal in particular can put you at "a high risk for heart disease, as this risk also increases as we age." Tomaschko also points out that this 'Big Breakfast' option contains 90% of your daily value of sodium. "This is almost an entire days' worth," she explains, adding that if eaten often, this can lead to "water retention, dehydration, and high blood pressure due to its high sodium content."
In addition to fat and sodium, the sugar content of this meal is no joke, either, which makes it a terrible way to start your day. This is because a blood sugar spike will result in an inevitable crash, which also means you're likely to crave even more sugar later on in the day. "This rise and fall of blood sugar can lead to additional cravings, overeating, and weight gain in the short and long term," Richard warns.
Cowin agrees that since "these hotcakes are also loaded with sugar and carbs" they're sure to "give you a quick burst of energy followed by an inevitable crash." He adds that this is "definitely not how you want to feel first thing in the morning." Regardless of how much you love pancakes, I think we can all agree on that!
Apart from weight gain and heart disease, Lane says that this menu item can also be a culprit for painful inflammation and explains how that can happen. "The 'Big Breakfast with Hotcakes' meal is made with ultra-processed ingredients in the sausage, pancakes and biscuit as well as the fried method of cooking the hashbrown," she says, "and all of these contribute to inflammation." The meal lacks whole grains, fruits and vegetables, which she deems anti-inflammatory.
"A better choice would be the 'Fruit and Maple Oatmeal' at 320 calories," Lane suggests, as "it packs fruits and whole grains for fueling a busy day" rather than making you feel sluggish later (like the 'Big Breakfast' might.) Cowin agrees, adding that this meal "is a lot more filling and satisfying, and it won't send your blood sugar levels soaring." The more you know!
The Bottom Line
In a perfect world, you can always start the morning with a healthy breakfast like yogurt, oatmeal, chia pudding, or a veggie omelet. However, many opt for a fattening fast food breakfast to save on time and money. Experts agree that the worst fast food breakfast item for weight loss is the Big Breakfast with Hotcakes.
If you want to lose weight, it's best to eat nutrient-rich meals like yogurt, oatmeal, or an omelet. But, if you don't have the time to start your day any other way, Lane recommends choosing a healthier fast food breakfast option, like the Fruit and Maple Oatmeal.
