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Starting each morning with the right breakfast is crucial to help you feel energized, invigorated, and ready to tackle the day. Just like you wouldn't put the wrong kind of gas in a car, you also shouldn't eat certain foods that can leave you feeling sluggish, bloated, or unwell. Certain foods like fried and sugary treats are too heavy, sugary, or just not nutritious enough to kickstart your day.
Here are 10 foods to avoid eating in the morning.
We hate to be the bearer of bad news, but many name brand cereals are loaded with sugar and lack essential nutrients. These can cause a rapid spike in your blood sugar that can give you a quick burst of energy, but is then followed by a crash — leaving you feeling tired and hungry soon after. Instead, opt for whole grain or bran cereals that have a higher fiber content and less artificial sweeteners, coloring, and additives.
As delicious as they are, doughnuts and pastries tend to be high in sugar and unhealthy fats; eating them for breakfast can result in quick energy spikes and subsequent crashes. They also lack protein and fiber, which are important for keeping you feeling full and energized throughout the day.
If sweet treats are your go-to, though, consider breakfast foods rich in fiber and protein, such as oatmeal with fresh fruits, or a Greek yogurt parfait with nuts and berries to provide a more stable and lasting source of energy.
Eating heavy and oily foods like fried chicken, desserts, or French fries in the morning can be hard to digest and may cause indigestion and discomfort. They're also high in unhealthy fats, which can make you feel sluggish and overly full.
Instead, opt for for breakfast foods that are nutritious and lighter on the stomach like scrambled eggs with spinach, a fruit or veggie smoothie, or whole grain toast with avocado.
Many sodas are high in sugar and caffeine but lack nutritional value, according to Harvard's T.H. Chan School of Public Health. While the carbonation can provide a satisfying mouthfeel, drinking it first thing in the morning can lead to a sudden sugar spike that quickly wears off.
Instead, consider starting your day with a tall glass of lemon water to hydrate your body, provide a boost of vitamin C, and improve digestion, experts say.
Related: Sauerkraut and More Fermented Foods That Are Good for You
Made from refined flour and added sugars, white bread often lacks fiber and essential nutrients to help you feel full and energized for a longer time. When it comes to bread,
whole grain is by far the healthiest, says Jill Weisenberger, a registered dietitian nutritionist.
But following a balanced diet also comes down to moderation. "What I think the real problem is the quantity people can eat, it’s very easy to eat a lot of bread," Weisenberger told USA Today, adding, "Some bread is going to be configured to anybody’s diet, it’s just a matter of quantity.”
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Processed meats like bacon and sausages are high in sodium and preservatives, which aren't great for your heart or blood pressure. Studies also link excessive consumption of processed and red meat to certain cancers and increased levels of cholesterol. They can also be quite heavy and greasy — making them hard to digest early in the morning and leaving you feeling sluggish throughout the day.
If you're a meat lover, consider opting for leaner cuts of meat like grilled chicken, salmon, or turkey. These are lower in unhealthy fats and easier on the digestive system — helping you meet your protein intake, while giving you sustained energy.
Not only are store-bought smoothies ridiculously expensive nowadays, they also tend to contain a hefty amount of sugars and syrups — making them more like a dessert than a healthy breakfast drink. While they may contain fruit, the high sugar content overshadows the benefits and leaves both your stomach and wallet feeling the pinch.
Instead, opt for green juices or homemade smoothies where you can control the ingredients. You'd be surprised how combining fresh fruits and vegetables such as spinach, apple, berries, and kale with natural sweeteners like honey or agave can result in juices that are equally as nutritious as they are delicious.
Fast food options like breakfast sandwiches, burritos, and wraps are often loaded with calories, fats, and sodium and lack the balance of nutrients to jumpstart your day. They can also be very heavy and make you feel lethargic or sluggish as your body tries to break down the fat content.
Instead, experts suggest options that are high in protein and fiber. Think veggie omelettes, yogurt with granola and fruit, or a bowl of oatmeal with nuts and berries to help you feel full, energized, and provide long-lasting energy to last all day.
Caffeinated beverages like Red Bull, 5-Hour Energy, and Monster can cause a rapid increase in heart rate and blood pressure. While they might be safe to consume in moderation, they can also make you feel jittery or anxious. Studies show that consuming large amounts of caffeine may also be associated with increased levels of anxiety, sleep problems, digestive problems, and dehydration.
For more effective caffeine intake, consider natural sources like matcha or black tea, which provide a more moderate amount of caffeine and are less likely to cause the extreme highs and lows associated with high-caffeine energy drinks.
Loaded with sugar and often high in calories and fat, candy bars provide a quick energy boost but lack any real nutritional value. The rapid rise and fall in blood sugar can leave you feeling even more tired and hungry later on.
If you're feeling peckish, reach for snacks like mixed nuts, fruits, or whole grain crackers with cheese or peanut butter to keep you feeling full and energized for longer.