Research shows that people who skip breakfast face an 87% higher risk of cardiovascular disease¹, yet many popular breakfast foods come loaded with hidden sugars, unhealthy fats, and empty calories that may be equally harmful.
If you’re looking to improve your morning routine, beware of these 16 breakfast foods that could be secretly sabotaging your health goals.
1. Sugary Cereals
Those colorful, cartoon-adorned cereal boxes may be a childhood favorite, but they’re not a healthy breakfast choice. Loaded with refined carbs and sugars, sugary cereals cause rapid spikes in blood sugar, which over time can lead to weight gain, insulin resistance, and a higher risk of type 2 diabetes (ref).
Many brands also add artificial colors, flavors, and preservatives linked to health concerns. For a healthier breakfast, choose whole-grain, low-sugar cereals or try alternatives like oatmeal or yogurt with fresh fruit.
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2. Processed Meats
Bacon, sausage, and ham may be breakfast staples, but these processed meats are far from healthy. Processed meats are high in saturated fat, sodium, and nitrates, which have been linked to an increased risk of heart disease, stroke, and certain types of cancer.
Consuming just 50 grams of processed meat per day (about two slices of bacon) was associated with an 18% increased risk of colorectal cancer. (ref) Instead of processed meats, opt for lean protein sources like eggs, turkey bacon, or plant-based alternatives.
3. Pancakes & Waffles
Pancakes and waffles may seem wholesome, but most commercial mixes and restaurant versions are full of refined flour, sugar, and unhealthy fats. These ingredients cause quick blood sugar spikes, leaving you hungry and sluggish soon after.
Toppings like sugary syrups and whipped cream add even more empty calories. For a healthier option, try making your own with whole-grain flour, natural sweeteners like honey or maple syrup, and toppings like fresh fruit and nuts.
4. Flavored Yogurt
Yogurt can be a healthy breakfast choice, but many flavored varieties are loaded with added sugars and artificial ingredients. Some popular brands contain as much sugar as a candy bar, negating any potential health benefits of the yogurt itself.
Many flavored yogurts are made with low-fat or non-fat milk, which can leave you feeling unsatisfied and prone to overeating later in the day. Opt for plain, full-fat yogurt and add your own natural sweeteners like fresh fruit, honey, or a sprinkle of cinnamon.
5. Granola Bars
Granola bars are often marketed as a healthy breakfast option, but many commercial brands are more like candy bars. Made with refined grains, added sugars, and unhealthy oils, they offer minimal nutrition.
Some bars also contain high fiber levels from chicory root or inulin, which can cause digestive issues for some. For a healthier choice, try homemade granola bars with whole grains, nuts, and natural sweeteners, or grab fresh fruit and a handful of nuts instead.
6. Fruit Juice
While fruit juice may seem like a healthy way to start your day, most commercial juices are high in sugar and low in fiber. This can lead to rapid spikes in blood sugar and insulin levels, leaving you feeling hungry and fatigued just a few hours later.
Many fruit juices are made from concentrate and contain added sugars and artificial flavors. Opt for whole fruits instead of juice, or try making your own fresh-pressed juice at home.
7. Muffins
Muffins may look like a wholesome breakfast, but most commercial varieties are essentially cake in disguise. Made with refined flour, sugar, and unhealthy fats, they offer minimal nutrition.
Oversized muffins can pack over 500 calories per serving. For a healthier option, bake your own with whole-grain flour, natural sweeteners, and nutritious add-ins like fruit or nuts.
8. Breakfast Sandwiches
Breakfast sandwiches may be convenient, but most fast-food versions are packed with processed meats, refined grains, and cheese, delivering a high dose of saturated fat and sodium.
Many are also calorie-dense, with some containing over 500 calories per serving. For a healthier option, make your own with whole-grain bread, lean protein, and plenty of veggies.
9. Donuts
Donuts may be a breakfast favorite, but they’re far from healthy. Made with refined flour, sugar, and unhealthy fats, donuts offer minimal nutrition.
They’re also deep-fried, adding even more unhealthy fats. With a single donut packing over 300 calories, it’s easy to overindulge. For a sweet morning treat, opt for fresh fruit or a small piece of dark chocolate instead.
10. Breakfast Pastries
Breakfast pastries like croissants, danishes, and cinnamon rolls may be a tasty treat, but they’re far from a healthy breakfast choice. Most breakfast pastries are made with refined flour, sugar, and unhealthy fats, providing little in the way of nutrition.
If you’re in need of a quick breakfast, opt for a whole-grain English muffin with nut butter or a slice of whole-grain toast with avocado instead.
11. Flavored Coffee Drinks
Coffee can be a healthy part of your morning, but many flavored coffee drinks are packed with added sugars and unhealthy fats. Some popular choices can contain over 500 calories per serving, making them more like dessert than a healthy breakfast.
These drinks often include artificial flavors and preservatives, which can have long-term health effects. Opt for plain coffee or tea, or make your own flavored drinks at home with natural ingredients like cinnamon or vanilla extract.
12. Toaster Pastries
Toaster pastries like Pop-Tarts may be nostalgic, but they’re far from a healthy breakfast. Made with refined flour, sugar, and unhealthy oils, they offer minimal nutrition.
Often loaded with artificial colors and flavors linked to health concerns, a single pastry can contain over 200 calories, making it easy to overeat. Opt for whole-grain toast with nut butter or a bowl of oatmeal with fresh fruit for a healthier start.
13. Sugary Instant Oatmeal
While oatmeal can be a healthy breakfast choice, many instant oatmeal packets are loaded with added sugars and artificial ingredients. Some popular brands contain as much sugar as a candy bar, negating any potential health benefits of the oats themselves.
Instant oatmeal packets are made with refined grains, which can cause rapid spikes in blood sugar and insulin levels. Opt for plain, old-fashioned oats and add your own natural sweeteners like fresh fruit, honey, or a sprinkle of cinnamon.
14. Breakfast Burritos
Breakfast burritos can be filling, but fast-food versions are often packed with processed meats, refined grains, and cheese, delivering high levels of saturated fat and sodium.
Many contain over 700 calories, making them calorie-dense. For a healthier option, make your own with whole-grain tortillas, scrambled eggs, and plenty of veggies.
15. Bagels with Cream Cheese
While bagels with cream cheese are a breakfast staple, they aren’t the healthiest choice. Typically made with refined flour, bagels are calorie-dense, with some packing over 300 calories each.
Cream cheese adds more saturated fat and calories, making this combo even less nutritious. For a healthier twist, try a whole-grain bagel topped with mashed avocado or hummus instead of cream cheese.
16. Smoothies
While smoothies can be nutritious, many commercial versions are loaded with added sugars and unhealthy ingredients. Chains often use sugary juices and syrups, adding extra calories, while low-fat yogurt bases can leave you unsatisfied.
For a healthier option, make your own smoothie with whole fruits, vegetables, and a healthy fat like avocado or nut butter. Being mindful of hidden sugars and empty calories in breakfast foods helps you make better choices for a healthy start to your day.
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.