How you spend your morning sets the tone for the rest of the day, and that includes what you eat for breakfast. Rushing through your morning meal may make you feel frazzled or on edge as you sit in morning traffic or sort through your inbox. Additionally, certain foods can cause blood sugar spikes, which can lead to a rollercoaster of energy levels and emotions.
On the other hand, a balanced breakfast with nutrient-rich foods can lead to sustained energy and positively impact mental health. Sounds like a much better way to start your day, right? Unfortunately, nutritionists say many people are sabotaging their health in the morning without even realizing it by choosing a breakfast they think is healthy, but actually isn’t. Keep reading to find out what this surprisingly unhealthy breakfast choice is, and what to eat instead.
🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊
Why It’s Important to Eat Breakfast
While it may be tempting to skip breakfast so you can get a head start on your day, don’t. “Skipping breakfast is pretty common. Mornings can be a mad dash to get out the door and it’s easy to just grab coffee and move on. But here’s the thing: Eating breakfast isn’t just about filling your stomach—it actually plays a big role in your long-term health,” says Dani Lebovitz, MS, RDN, a registered dietitian and founder of Kid Food Explorers.
Lebovitz points to research showing that people who eat breakfast tend to have a better overall diet that provides them with sustained energy and that regularly eating breakfast is linked to lowering heart disease and diabetes.
Related: 100 Different Diet Plans That Could Help You Lose Weight—We’ve Got Tons of Info to Help You Decide
In the short-term, registered dietitian and AEH Nutrition owner Adrian Hernandez, RDN, says that eating breakfast supports healthy metabolism, blood sugar control and energy levels. “When you skip breakfast, you miss out on an opportunity to fuel your body for the day, which can lead to overconsumption of food later on in the day. Breakfast is a great time to get in fiber, which, statistically, most Americans don’t get enough of,” he says.
The Common Breakfast Food Many People Think Is Healthier Than It Actually Is
Of course, what you actually eat for breakfast determines how much you are supporting your body. Lebovitz says that one common breakfast food that isn’t as healthy as many people believe is protein bars. “Yes, protein is important, and those bars can be a lifesaver on crazy mornings. But either they’re packed with as much sugar as a candy bar or they’re filled with artificial sweeteners or sugar alcohols,” she pointed out, adding that these ingredients can negatively impact digestion.
Lebovitz says that another reason why she isn’t a big fan of protein bars for breakfast is that they aren’t all that satiating. “My biggest issue with them is that many don’t actually keep you full,” she explained. “Protein bars are usually made with protein isolates, like whey or soy, which don’t have the same staying power as whole food protein sources like eggs or yogurt that also have healthy fats. Plus, most bars aren’t a good source of fiber, and fiber is what really helps keep you satisfied and full longer.”
Related: Are Protein Bars Good for You? Registered Dietitians Share the Truth
When you start the day with a high-sugar, low-fiber protein bar for breakfast, Lebovitz says this can cause spikes in blood sugar, which can lead to mid-morning cravings. She adds, “Plus, some of those sneaky ingredients, like sugar alcohols, can leave you feeling bloated or running to the bathroom—neither of which is what people are looking for when they think about a quick, high protein breakfast option.”
Sarah Pelc Graca, CPT, PN-L1, a fitness and nutrition expert at Strong With Sarah, says that another common breakfast choice that many people think is healthy but actually isn’t is flavored yogurt topped with granola. “While yogurt itself can be a great source of protein, many flavored varieties are packed with added sugars. And granola can be surprisingly high in calories and fats and low in nutrients,” she says. Hernandez agrees, noting, “Fruit filled yogurt usually contains added sugar as the fruit is typically a form of preserves or jam.”
Related: Here’s Exactly What Happens to Your Body If You Eat Too Much Protein
Similar to how high-sugar, low-fiber protein bars can negatively impact the body, Graca and Hernandez say that flavored yogurts can lead to unnecessary blood spikes, poor digestive health and won’t keep you full. “Regularly consuming high-sugar breakfasts can lead to blood sugar spikes and crashes, leaving you feeling tired and hungry shortly after eating. Over time, it may contribute to weight gain, insulin resistance and increased cravings for more sugar throughout the day,” Graca warns.
What should you eat instead? If flavored yogurt with granola is your go-to breakfast, Graca recommends replacing it with plain Greek yogurt with fresh berries and a sprinkle of nuts or seeds. “This swap keeps the protein high while reducing added sugars, while providing healthy fats and fiber to keep you full longer,” she advises. Hernandez says that cottage cheese with fresh fruit and nuts or seeds is also a good swap because it’s high in protein and fiber and doesn’t contain any added sugar.
If you typically have a protein bar for breakfast, Lebovitz recommends replacing it with a breakfast consisting of whole foods, such as a hard-boiled egg and fruit or overnight oats with chia seeds, nut butter and fruit. “Swapping a sugary protein bar—or one filled with sugar alcohols—for a breakfast with protein, fiber and healthy fats helps you feel fuller longer, keeps energy steady and cuts down on cravings,” she told us. ”No more mid-morning crashes or snack scavenging. Long-term, this can improve overall diet quality, lead to better blood sugar control and a lower risk of heart disease and diabetes.”
When figuring out what to have for breakfast, Graca says to focus on minimally processed, nutrient-rich foods. Making a habit of this will benefit your health both immediately and long-term.
Up Next:
Related: A Popular Breakfast Food Could Be the Key To Helping You Poop, Registered Dietitians Say
Sources
- Dani Lebovitz, MS, RDN, registered dietitian and founder of Kid Food Explorers
- Adrian Hernandez, RDN, registered dietitian and AEH Nutrition owner
- Sarah Pelc Graca, CPT, PN-L1, fitness and nutrition expert at Strong With Sarah
