7. Scones With Jam and Cream
Scones topped with jam are truly more like dessert than a meal.
Scones are made by mixing refined wheat flour, butter and sugar with desired flavorings. The dough is then shaped into small rounds and baked.
They’re usually topped with cream and jam or jelly. The end result is a high-calorie, sugary breakfast with little fiber and protein.
Studies have shown that fiber has many benefits, including keeping your blood sugar well-controlled. It also makes you feel satisfied so you end up eating less.
On the other hand, eating a breakfast that’s high in refined carbs can spike your blood sugar and make you hungrier.
In one study, obese children reported feeling hungrier and less satisfied after eating a high-carb meal than after eating a high-protein, low-carb meal. Their hunger and satiety hormones also changed.
8. Sweetened Non-Fat Yogurt
A bowl of plain, whole-milk Greek yogurt topped with berries is a great example of a healthy breakfast.
However, a container of fat-free, sugar-sweetened fruit yogurt is not.
In fact, many flavored non-fat yogurts contain more sugar than a comparable serving of ice cream.
Fat helps keep you full because it takes longer to digest than carbs, and it also triggers the release of the fullness hormone cholecystokinin (CCK).
Removing the fat from dairy products and adding sugar changes a nutritious breakfast option into a food that is better suited as an occasional treat.
9. Granola Bars
Granola bars may sound like great breakfast options, but they’re often no better than candy bars.
Although unprocessed oats are high in fiber, granola bars provide only 1–3 grams of fiber, on average. However, they contain a lot of added sugar.
In fact, some of the most popular brands contain a combination of sugar, corn syrup and honey. Large amounts of these sugars can raise blood sugar, insulin levels and inflammation.
Further driving up their sugar content, granola bars sometimes contain chocolate chips or dried fruit.
The protein content of granola bars also tends to be low, further confirming that they are a poor breakfast choice.
10. Processed, Gluten-Free Breakfast Foods
Gluten-free diets have become very popular in recent years because of concerns about the potential negative health effects of gluten.
While there’s no harm in avoiding gluten, eating many of the processed gluten-free foods now available may cause problems.
For example, a combination of flours made from rice, potatoes and tapioca replaces wheat flour in gluten-free bread and baked goods.
These flours have a high glycemic index, so they raise blood sugar rapidly. This rise leads to high insulin levels that can cause rebound hunger and weight gain.
Also, gluten-free pancakes, muffins and other baked goods are no better than traditional wheat-based versions due to their low protein and fiber content.
Take Home Message
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.
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.
If you’re going to eat breakfast, make it one that contains protein, healthy fat and fiber from unprocessed, whole foods.