Ban These 10 Foods from Your Breakfast Menu

Breakfast has the potential to set you up for a day of great energy levels, stable blood sugar and control over your appetite and weight. A healthy breakfast includes fiber, protein and healthy fat that gives you energy and makes you feel full.

On the other hand, making a poor choice at breakfast can leave you hungry and struggling to get through the rest of the day. It can also increase your risk of developing health problems in the future.

Ban these 10 foods from your breakfast menu to help yourself from poor choices of meals in the morning:

Fruit Juices
Some fruit juices on the market actually contain very little juice and are sweetened with sugar or high-fructose corn syrup. It actually contains a similar amount as sugary soda. Drinking fruit juice causes your blood sugar to rise very quickly because there’s no fat or fiber to slow down absorption. It can make you feel tired, shaky and hungry. Instead, choose a freshly squeezed juice, cold-pressed juice or high-pressure-pasteurized fruit and vegetable juice that contain more nutrients and less sugar.

Sugary 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. Many breakfast cereals are even higher in sugar than cookies and desserts. A high sugar intake may raise the risk of obesity, type 2 diabetes, heart disease and other chronic health conditions.

Pancakes and Waffles
These popular choices for weekend breakfasts at home or in restaurants 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.

Coffee Drinks
This popular choice among people who aren’t hungry for a morning meal is coffee. But many add-ons can be carb or sugar bombs. For example, most 16-ounce coffee drinks like mochas, macchiatos and frappuccinos have seven to eight teaspoons of sugar, and even a seemingly healthy green tea latte made with soymilk crams in some 14 teaspoons of sugar!! A sugary start to your day may lead to increased hunger and cravings for sweets once the blood sugar levels plummet.

Toast with Margarine
Toast topped with margarine is actually an unhealthy breakfast option. It raises your blood sugar and insulin levels, causes rebound hunger and increases your risk of weight gain and heart disease. That’s because the flour in most bread is refined, it provides you with few nutrients and little fiber. And most margarines contain trans fats, which are the most unhealthy type of fat you can eat.

Muffins
Muffins tend to be cake in disguise. They are usually high in refined flour, refined vegetable oils and sugar, all of which are very unhealthy. It’s hard to get much whole grain or fiber, plus big bakery muffins often have more calories than you realize.

Doughnut
Doughnut should not be the foundation of your weekday breakfast. With sugar, refined carbs, and deep-fried fat, doughnuts are another breakfast food to avoid.

Bacon and Sausage
Processed meats are the most harmful type of meat. It has nitrates that are associated with colorectal cancer, and every 1.8 ounces of processed meat you eat raises your heart disease risk by 42 percent. Consider these foods as “condiments,” not the main meal. It is time to find a different breakfast option.

Granola Bars
Granola bars may sound like great breakfast options, but they’re often no better than candy bars. They usually contain several types of sugar that negatively affect blood sugar and insulin levels. They also lack protein and fiber, further confirming that they are a poor breakfast choice.

Sweetened Non-Fat Yogurt
Yogurt in its plain form is great because it's a good source of calcium, protein and gut-healthy probiotics. But companies start to add consumer-attracting extras like artificial colors, sweetener, and flavors. It contains lots of added sugar and syrup -- especially fruit-on-the-bottom varieties. Choose a plain yogurt instead, and add your own fruit and even a few nuts for healthy fat that will promote slower digestion and increased satiety.

photo: huffpost.com

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