3. Toast With Margarine
Toast topped with margarine may seem like a good breakfast choice, since it doesn’t contain saturated fat or sugar.
However, this is actually an unhealthy breakfast for two reasons.
First, because the flour in most bread is refined, it provides you with few nutrients and little fiber.
Because it is high in refined carbs and low in fiber, it can spike your blood sugar levels very fast.
Elevated blood sugar leads to rebound hunger that causes you to eat more at the next meal, which can make you gain weight.
Second, most margarines contain trans fats, which are the most unhealthy type of fat you can eat.
Food manufacturers create trans fats by adding hydrogen to vegetable oils in order to make them appear more like saturated fats, which are solid at room temperature.
While studies have not shown saturated fats to cause harm, trans fats are definitely bad for you. There’s a massive amount of evidence that trans fats are highly inflammatory and increase your risk of disease .
Also keep in mind that margarine can be labeled “trans fat free” but still contain trans fats, as long as it is less than 0.5 grams per serving.
Despite a reputation for being healthy, most muffins are just small cakes in disguise.
They’re made from refined flour, vegetable oils, eggs and sugar. The only healthy ingredient is the eggs.
In addition, commercially sold muffins are often very large. One review found that a typical packaged muffin exceeds the USDA standard portion size by 333%.
The dramatic increase in portion sizes over the past 30 years is believed to play a major role in the obesity epidemic.
Sometimes muffins are topped with additional sugar, or filled with chocolate chips or dried fruit, further adding to their sugar and calorie content.
5. Fruit Juice
Fruit juice is one of the worst choices you can make if you’re trying to avoid hunger, weight gain and chronic disease.
Some fruit juices on the market actually contain very little juice and are sweetened with sugar or high-fructose corn syrup. High sugar levels increase your risk of obesity, metabolic syndrome, type 2 diabetes and other diseases.
Even 100% fruit juice contains a lot of sugar. Consuming large amounts of fruit juice can have the same effects on your weight and health as drinking sugar-sweetened beverages.
Drinking fruit juice causes your blood sugar to rise very quickly because there’s no fat or fiber to slow down absorption. The resulting spike in insulin and drop in blood sugar can make you feel tired, shaky and hungry.
6. Toaster Pastries
Toaster pastries are an undeniably quick and easy breakfast option. However, their ingredients are anything but healthy.
For instance, Pop Tarts contain white flour, brown sugar, high fructose corn syrup and soybean oil.
The health claim “baked with real fruit” is highlighted on the front of the box, in an attempt to persuade you that these pastries are a nutritious breakfast choice.
In addition to being high in sugar and refined flour, toaster pastries only have a couple of grams of protein.
One study showed that women who ate a breakfast with 3 grams of protein and 44 grams of carbs were hungrier and consumed more at lunch than women who ate a high-protein, low-carb breakfast.