Breakfast Foods You Should Avoid At All Costs

Smoothies may seem like a great breakfast choice because they are loaded with lots of fruit. And fruit is healthy, right? However, according to the British Heart Foundation, your smoothie might be packing more sugar than you think. "If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become free sugars," the foundation states. "Free sugars include any added sugars (including honey and maple syrup) and are the kind we should all be cutting down on to protect our teeth [and] maintain a healthy weight."  

But there's another potential downfall: breakfast in liquid form may not satisfy your hunger. A study from Purdue University found a distinct difference in satiety between solid and liquid foods. Despite all the fruits and veggies blended in your smoothie, you may find yourself reaching for more snacks to satisfy a lingering hunger in your belly.

Pre-mixed oatmeal is a seemingly healthy option. It is also quite portable and simple to make: just add hot water. Some varieties even have dried fruit included to make is seem more healthy. Unfortunately, like cereal, these packets are often loaded with sugar — and even the pre-portioned oats have lesser benefits.

Dietitian Leslie Beck wrote for The Globe and Mail that, "although they're convenient, most brands of instant oatmeal have added salt and sugar. Look for a brand that's low in sugar — ideally unflavoured or no added sugar — and low in sodium." Beck continued to explain that another pitfall of instant oatmeal (even the unsweetened kind) is that it has an increased glycemic index compared to large flake and steel cut oats. This matters because, as Beck wrote, "Studies show that a diet based on high glycemic food is linked with a greater risk of developing type 2 diabetes."

Perhaps nothing says breakfast more than a bagel. That dense, chewy dough seems like a great option, especially if you wake up feeling famished. Even though you may feel full from a bagel, the sad truth is that they contain little nutritional value and your body will process what's left, as sugar.

SFGate breaks down the facts, saying, "A 6-inch bagel contains 66 grams of carbohydrates and almost no fiber, protein, or fat. This high amount of carbohydrate is equivalent to that found in more than four slices of bread and accounts for more than 78 percent of the 337 calories it provides." Unless you are an athlete, your body won't burn off that excess sugar and you may gain weight over time, if you eat bagels regularly. Give this dough a hard no.

Breakfast that's in the shape of dessert? Not your best bet. Take muffins for instance. They look an awful lot like cupcakes and are loaded with sugar and fat.

The American Institute for Cancer Research (via NBC) offers some real numbers, reporting, "Most [muffins] contain from 11 to 27 grams of total fat. Of that total, 2 to 8 grams are saturated fat." Grabbing a muffin at your local Starbucks seems like a great on-the-go option, but it will only lead to sugar crashes and eventually, your very own muffin top.

By this point, you may be wondering what you can eat for breakfast. Fear not, there are plenty of healthy options available that are quick, easy, and will leave you feeling satisfied. If you love cereal or prepackaged oatmeal, you can replace these options with steel cut oatmeal. Steel cut oats are packed with B-vitamins, calcium, protein, and fiber. And you can add fruit, nuts, or honey for additional flavor and nutrients.

Greek yogurt is another great option that will leave you feeling full from its protein content. Just make sure to buy the plain flavor to avoid any unnecessary sugar. If you do have a sweet tooth and need a fix in the AM, fruit can satisfy your craving. Add it to your oatmeal or yogurt, or eat it alone. If you want to amp up your protein intake, eggs are the perfect option, and you can cook them up in a variety of different ways.