5 Worst Breakfast Foods for You

The 5 Worst Breakfast Foods

The best breakfast foods give you fuel in the tank for energy that lasts. They boost your metabolism, fight disease and help you keep your weight down. The worst breakfast foods do the opposite. They lead to mid-morning crashes, wreak havoc on your metabolism, encourage disease and cause weight gain.

You shouldn’t skip breakfast — doing so can make you gain weight, lose energy and think poorly. But you should skip the worst breakfast options. If you see these five foods on the menu, run the other way.

  • The 5 Worst Breakfast Foods

    1. Doughnut and pastries: A recipe for weight gain

    Doughnuts will cost you 250–550 calories, but the 20–50 grams of sugar in each is the real problem. With such a huge amount of sugar in a small package, your body pumps out lots of insulin to accommodate. A huge blood sugar peak leads to an even bigger sugar crash. This extreme up-and-down leaves you hungry soon after your breakfast — and you’ll crave more refined carbs. It’s a vicious cycle of unhealthy eating that starts with the first doughnut.

  • The 5 Worst Breakfast Foods

    2. Sausage biscuit: Hypertension’s helper

    The sausage biscuit is basically a saturated fat and sodium bomb nestled in a trans fat sleeping bag. If your blood vessels could talk, they would plead, “Please don’t do it to us!” as you place your order at the fast-food drive-through. The sky-high sodium in the highly processed sausage can make your blood pressure surge. If you have hypertension, it may increase your risk for stroke. Nitrates and nitrites in sausage have been linked to increased risk of certain cancers, too.

  • The 5 Worst Breakfast Foods

    3. Flavored non-dairy creamer: A coffee disaster

    If you think non-dairy creamer is a healthy option, think again. Many non-dairy creamers simply swap saturated fat for trans fat (check the label for “partially hydrogenated” oil), plus sugar and artificial sweeteners. Trans fat increases your risk of heart attack and stroke by increasing LDL cholesterol. Predictions say decreasing trans fat consumption by even a little could help prevent more than 10,000 deaths a year. To perk up your coffee, try unsweetened vanilla almond milk, low-fat milk or a small amount of chocolate milk instead.

  • The 5 Worst Breakfast Foods

    4. Bright, sugary cereals: A rainbow of hyperactivity

    Those magically colored kids’ cereals aren’t such a bright choice. The FDA has noted that food dyes may contribute to hyperactivity in children with ADHD, even if not in other children. A 2012 study backed up that idea but said more research is needed. The UK and EU has banned food dyes in food manufacturing; perhaps you should ban the fake stuff from your breakfast table. Even if food coloring’s effects aren’t fully understood, these cereals are usually loaded with sugar — empty calories for your little ones.

  • The 5 Worst Breakfast Foods

    5. Loaded bagel: An invitation for diabetes

    Your body works hard to keep you functioning at night. Don’t thank it with inflammation-causing calories in the form of a bagel loaded with cream cheese or butter. Except for the occasional 100 percent whole grain option, most bagels are 300–500 calories worth of starch. Slathering on cream cheese or butter adds more calories and saturated fat. Diets high in refined carbohydrates have been linked to increased risk of type 2 diabetes and cardiovascular disease, so don’t make bagels a regular morning meal.

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Kristin Kirkpatrick, MS, RD, LD

Kristin Kirkpatrick, MS, RD, LD, is a registered dietitian and wellness manager for the Cleveland Clinic Wellness Institute.
  • Beth Vavra

    This information needs to be updated

  • Jerry

    Nuts need to be soaked and dried before consumption

  • Optimistyc

    I enjoy this topic as there are natural cures to the many ailments and/or diseases, in which, doctors claim that there’s no cure for or here take this medicine.

  • Nancy Kilburn Brosius

    Wow my husband drinks diet soda all the time,I didn’t know the facts about it, he will stop drinking them or slow down on them.thanks for the info.