The 10 Worst Foods to Eat in the Morning

However, this is largely a myth.
1. Breakfast Cereals
Breakfast cereals contain mostly refined (not whole) grains and sugar. In fact, sugar is usually the first or second item in the ingredients list. The higher on the list, the greater the quantity.

2. Pancakes and Waffles
Bottom Line: Pancakes and waffles are made from refined flour and topped with high-sugar syrups. They may promote insulin resistance and increase the risk of obesity, type 2 diabetes and other diseases.
3. Toast with Margarine
However, this is actually an unhealthy breakfast for two reasons.
First, because the flour in most bread is refined, it provides you with few nutrients and little fiber.
Because it is high in refined carbs and low in fiber, it can spike your blood sugar levels very fast.
Also keep in mind that margarine can be labeled “trans fat free” but still contain trans fats, as long as it is less than 0.5 grams per serving.
Bottom Line: Toast with margarine raises your blood sugar and insulin levels, causes rebound hunger and increases your risk of weight gain and heart disease.
4. Muffins
Bottom Line: Muffins are usually high in refined flour, refined vegetable oils and sugar, all of which are very unhealthy.
5. Fruit Juice
Drinking fruit juice causes your blood sugar to rise very quickly because there’s no fat or fiber to slow down absorption. The resulting spike in insulin and drop in blood sugar can make you feel tired, shaky and hungry.
Bottom Line: Despite a reputation for being healthy, fruit juice is very hign in sugar. It actually contains a similar amount as sugary soda.
6. Toaster Pastries
Bottom Line: Toaster pastries are high in sugar and refined carbs, yet low in protein, which can increase hunger and food intake.
7. Scones with Jam and Cream
They’re usually topped with cream and jam or jelly. The end result is a high-calorie, sugary breakfast with little fiber and protein.
Studies have shown that fiber has many benefits, including keeping your blood sugar well-controlled. It also makes you feel satisfied so you end up eating less.
Bottom Line: Scones topped with cream and jam provide little nutrition other than calories. Easily digested carbs and a lack of fiber can drive hunger, leading to increased food intake and weight gain.
8. Sweetened Non-Fat Yogurt
In fact, many flavored non-fat yogurts contain more sugar than a comparable serving of ice cream.
Bottom Line: Non-fat sweetened yogurt is very high in sugar, and may contain more of it than ice cream. It also lacks the natural dairy fat that can increase fullness.
9. Granola Bars
Although unprocessed oats are high in fiber, granola bars provide only 1–3 grams of fiber, on average. However, they contain a lot of added sugar.
Bottom Line: Granola bars usually contain several types of sugar that negatively affect blood sugar and insulin levels. They also lack protein and fiber.
10. Processed, Gluten-Free Breakfast Foods
Bottom Line: Gluten-free packaged foods are made with flours that raise blood sugar, which may lead to elevated insulin, increased appetite and weight gain.They also lack protein and fiber, which contribute to fullness.
Take Home Message
If you’re going to eat breakfast, make it one that contains protein, healthy fat and fiber from unprocessed, whole foods.