Experts Reveal Worst Foods to Eat in the Morning

For people who enjoy breakfast as part of their morning routine, eating a well-balanced meal can provide long-lasting energy to fuel you throughout the day. However, many foods that are commonly eaten for breakfast are not necessarily very nutritious and may even lead to digestive problems, or other issues.

Many popular breakfast foods are lacking important nutrients and could leave you feeling hungry well before your next opportunity to eat, according to Hollie Waters, an accredited practicing dietitian based in Australia and an advisory council member for health-focused non-profit Doctors For Nutrition.

"Others are high in added sugars, fat, and sodium, leaving you feeling sluggish and uncomfortably full and, over the longer term, increasing your risk of several chronic diseases—including type 2 diabetes, cardiovascular disease, and some cancers," Waters told Newsweek.

"As well as improving the likelihood of good food-related decisions throughout the rest of the day, choosing a well-balanced breakfast, therefore, becomes central to long-term health outcomes," she said.

What Are the Worst Breakfast Foods to Eat?

According to Jerlyn Jones, a registered dietitian nutritionist based in the United States, the worst breakfast foods to eat in the morning are those low in fiber and high in added sugar and saturated fat.

Among the worst choices are many breakfast cereals, flavored yogurts, and muesli bars, which are high in added sugar, as well as refined flour products, such as white bread, pancakes and biscuits, Waters said.

"Sugary cereals, doughnuts, breakfast pastries, and sugary coffee drinks are loaded with simple sugars," Jones told Newsweek. "These added sugars arrive all at once in your system like a sugar bomb and get converted into calories much more quickly. This can lead to negative health effects."

After eating these foods, the body rapidly digests the carbohydrates they contain, which can lead to significant fluctuations in blood glucose and insulin levels.

"As a result, basing your breakfast around these foods may lead to a vicious cycle of feeling sluggish, unsatiated, and consequently overeating later in the day," Waters said. "The boost of instant energy delivered by sugary foods and beverages may be helpful on those busy mornings or after a late night, but the sharp drop in blood sugar that follows heightens the likelihood that you will become reliant on sources of quick-release energy to get you through the day, creating an energy-depleting cycle."

She continued: "These foods are also typically low in protein and fiber, which slow down digestion and keep you feeling satiated for longer. Excess consumption of added sugar has also been associated with an increased risk of type 2 diabetes, heart disease and cancer."

In addition, refined flour products have been stripped of their natural dietary fiber, which is essential for a healthy gut microbiome—"Processing removes essential vitamins and minerals that are present in the whole grain form," Waters said.

Foods that are high in saturated and trans fats—like muffins, pastries, hash browns, fried foods, red meat, milk, and butter or margarine—are also not the healthiest breakfast options.

"Unhealthy saturated and trans fats can heighten your risk of cardiovascular disease by raising low-density lipoprotein (LDL) cholesterol (the 'bad' kind) and lowering high-density lipoprotein (HDL) cholesterol (the 'good' kind) in the blood," Waters explained.

"Fatty foods stimulate contractions in the digestive tract, which can either slow down the emptying of the stomach and worsen constipation, or speed up movement, leading to, or worsening, diarrhea," she said. "Foods high in refined oils and added fats also tend to be low in vitamins, minerals, and other essential nutrients. Nutrient-rich foods help boost and maintain your energy levels, keeping you energized as you go about your day."

Processed meats, such as bacon, sausages and ham, are typically high in saturated fat, as well as sodium, or salt.

"If consumed often, these meats may increase your risk of obesity and cardiovascular disease," Jones said.

What Are Some Healthy Breakfast Options to Eat in the Morning?

The healthiest choices include a variety of nutrient-dense foods rich in fiber, plant-based protein, slowly digested carbohydrates, and healthy fats, according to Waters.

"Swap those sugary cereals for rolled or steel-cut oats, choose whole fruit over juices, and find ways to pack in more (or at least some) vegetables and healthy plant-based protein—such as legumes, soy products, or a small handful of nuts and seeds," she said.