In today’s fast-paced world, the demand for convenient and quick solutions extends to our breakfast choices. On-the-go breakfasts have become increasingly popular as individuals juggle busy schedules and seek efficient ways to kickstart their day. While on-the-go breakfasts offer convenience, it’s crucial to be mindful of their nutritional content. Some on-the-go options may contribute to insulin resistance and unwanted inches around the waistline.
We spoke with Krutika Nanavati, a registered dietitian and nutritionist, and Michelle Saari, MSc, RD from eHealth project, to learn about the three worst on-the-go breakfasts that can cause insulin resistance and add inches to your waistline. They revealed that granola bars, baked goods, and sweetened yogurt parfaits are the ones to avoid.
Granola Bars
Granola bars, often perceived as a convenient and healthy on-the-go breakfast option, may, in some cases, contribute to insulin resistance and weight gain. While they often contain whole grains, nuts, and dried fruits, many commercially available granola bars can also be laden with added sugars and unhealthy fats. The high sugar content can lead to rapid spikes in blood glucose levels, potentially promoting insulin resistance over time. Additionally, the calorie density of some granola bars may contribute to overconsumption, leading to an excess of calories that can contribute to weight gain, particularly around the waistline.
Saari elaborates on this and says "these are glorified chocolate bars without the satisfaction that you get from eating a chocolate bar. They are high in added sugar and high in calories for a very small amount."
She recommends to cut out this on-the-go breakfast item because "they really aren’t adding anything to your diet."
Alternatively, she suggests crafting your own trail mix using a blend of nuts, which are rich in beneficial nutrients, providing a good source of protein and healthy fats. Another option is to choose popcorn for its fiber and whole grain content, or opt for a straightforward piece of fruit to add additional fiber.
"This is the ultimate combination to help manage blood sugars and reduce the risk of insulin resistance," she says.
Baked Goods
Many commercially available baked breakfast items, such as muffins, pastries, and sweet breads, tend to be high in refined sugars and refined flours. These refined carbohydrates can lead to rapid spikes in blood sugar levels, potentially contributing to insulin resistance over time. Moreover, the calorie-dense nature of these treats, combined with their often low nutritional value, can contribute to a bigger waistline.
Saari shares her alternatives to baked goods which won't cause your blood sugar to spike or cause insulin resistance. "[Baked goods] are loaded with fat and sugar, none of which are beneficial for your health. Rather than stopping at the coffee shop for a pastry, make sure that you have something prepared for yourself in the morning to grab on the go. Make some toast and put all-natural peanut butter and bananas on it. This is a better option than buying baked goods."
Sweetened Yogurt Parfaits
Nanavati shares that yogurts infused with flavors and sweeteners, particularly those with fruit at the bottom, as well as yogurt parfaits added with sugary granola and toppings, harbor added sugars, artificial sweeteners, and low-quality yogurt supplemented with starches. This combination poses the risk of inducing insulin resistance and disturbing metabolic processes.
"While yogurt can be nutritious, flavored varieties often have excessive added sugars and artificial sweeteners. These can cause blood sugar spikes and disrupt gut bacteria balance. Low-quality yogurt with starches can further increase glycemic load and affect digestion. For a healthier option, try plain yogurt with fresh fruit and nuts. It keeps the nutrition and offers a delightful taste," she states.
