9 Most unhealthy breakfast food to avoid

 Breakfast is often touted as the most important meal of the day, but not all breakfast options are created equal. While a tasty, filling, and nutritious breakfast can keep you fueled for the morning ahead, many common breakfast foods fall short in terms of providing the necessary nutrients to keep you satisfied until lunchtime.

The healthiest breakfast choices contain a combination of protein, fiber, and healthy fats, along with a moderate amount of unrefined carbs to provide quick energy. Unfortunately, some breakfast foods don't meet these criteria and can leave you feeling either hungry shortly after eating or uncomfortably full.

Here are nine breakfast foods to skip:

Sugary or highly refined cereals: Despite their sweet, crunchy profile and common presence on the breakfast table, most sugary cereals won't sustain you for long. They're typically full of sugar and low in protein, which can lead to irritability and hunger once the blood-sugar-reducing hormone insulin takes effect. Even unsweetened cereals like corn or bran flakes tend to be low in protein. Granola, which may seem like a healthier option, is often loaded with added sugars that have been linked to obesity, type 2 diabetes, and heart disease. While sugary or other highly refined cereals may be alright as a once-in-a-while treat, they're not the best everyday breakfast option.
By making smarter breakfast choices and opting for nutrient-dense options, you can start your day on the right foot and feel energized and satisfied until your next meal.


Pancakes or waffles: Despite their tasty profile, pancakes and waffles are often made with refined white flour and topped with butter and syrup, which is essentially pure sugar. This means that they're high in calories, fat, and sugar, yet lacking in protein and fiber. However, if you can't resist the cravings, opt for versions with whole grains or other nutrient-dense ingredients like almond or chickpea flour and pair them with protein sources of your choice.

Buttered toast: While it's a simple and easy breakfast option, buttered toast won't sustain you for long due to its lack of protein. To boost the nutrient content, choose whole grain bread and add protein-rich toppings like eggs or shredded chicken breast. You can also add sliced vegetables like tomatoes, cucumbers, or leafy greens.

Muffins: Most muffins are made with refined white flour, oil, and loads of sugar, offering little in the way of protein or fiber. Additionally, they're often large and loaded with calories. If you still decide to reach for a muffin in the morning, make sure to choose a version made with whole grain or other types of less refined flour, fruits and nuts, and minimal added sugar.

Fruit juice: While fruit juice contains nutrients and antioxidants, it's high in sugar and low in the fiber found in whole fruits, meaning it's not particularly filling. It's best to only enjoy this colorful drink occasionally and stick to whole fruit most mornings.

Breakfast pastries: Donuts, cinnamon rolls, danishes, and toaster pastries are loaded with sugar, fat, and calories while being low in protein and fiber. Save these breakfast pastries for special occasions and choose a more balanced meal for your day-to-day breakfast.

Sweetened and low-fat or nonfat yogurts: Many types of yogurt are loaded with added sugar and have had most or all of their fat content removed, which means they may be less filling than full-fat alternatives. Instead, try full-fat, unsweetened Greek yogurt and sweeten it yourself with fresh fruit or a zero-calorie sweetener like stevia.

Processed meats: Common breakfast meats like bacon, sausage, and ham are highly processed and loaded with salt and additives like nitrites, which may increase your risk of certain cancers. Try making a simple, healthier sausage alternative using seasoned ground pork.

Fast-food breakfast items: Most fast-food breakfast options are packed with calories, fat, and refined carbs. To keep it on the healthier side, decline the hash brown side and choose a drink with no added sugar like water, unsweetened tea, or black coffee.

Sugary coffee drinks: Specialty coffee drinks like mochas, frappes, or caramel macchiatos can be a sweet fix full of sugar. Having one of these drinks as your breakfast may quickly spike your blood sugar levels and leave you feeling hungry and irritable. Stick to plain coffee or tea, or try a low-sugar alternative like a latte made with almond milk and a sugar-free syrup.