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Foods You Should Never Eat in the Morning

8 min read

By Clarissa Vanner

  • When it comes to starting your day off right, choosing the right breakfast is crucial.
  • While there are tons of breakfast options, the best choices are high in fiber, protein, and healthy fats and rich in essential vitamins and minerals.
  • Choosing the wrong foods may leave you unsatiated and lead to an energy crash, causing you to feel unfocused and unable to tackle the day ahead.

Breakfast is arguably the most important meal of the day, as it provides the necessary nutrients and energy to jump-start your day. However, not all foods are created equal, and some may actually do more harm than good if consumed first thing in the morning. Although breakfast options are endless, some foods may disrupt your digestive system, cause an energy crash, or spike your blood sugar levels, which can wreak havoc on the rest of your day.

It’s important to choose foods that will help you start your day on the right foot, and avoid those that could leave you feeling sluggish and uncomfortable. So, whether you’re trying to lose weight, maintain a healthy lifestyle, or simply want to feel your best, it’s essential to be mindful of what you eat for breakfast. Here are 10 foods you should never eat in the morning!

White Toast

How many times have you made a few slices of toast before you rush out the door? While it surely is a quick and easy breakfast option, starting your morning with white toast is not the healthiest choice for several reasons.

For starters, most white bread is highly processed and lacks the essential nutrients and fiber found in whole-grain bread. White bread is also high in refined carbs, which can cause a rapid spike in blood sugar levels, leading to a crash and leaving you feeling tired and hungry soon after eating. White bread is also low in essential nutrients like fiber, protein, and healthy fats, which may lead to overeating and unhealthy snacking later in the day.


Muffins are another quick and easy breakfast option. They also have a reputation for being healthy, especially if they include nutritious ingredients like oats, bran, apples, or blueberries. Unfortunately, this isn’t true.

The reality is that most store-bought muffins are made with refined white flour, oil, and an excessive amount of sugar, which results in a product low in protein and fiber. To make matters worse, muffins are frequently oversized and high in calories. If you must eat muffins, it’s better to make them from scratch where you can control the ingredients. It’s also a good idea to pair your muffin with protein to help balance your meal and keep you satiated.

Sugary Breakfast Cereal

Cereal is another staple in most homes and while it is a quick and easy breakfast option, it’s not the best food to jump-start your day. This is because most breakfast cereals are highly processed and loaded with added sugars and artificial flavors, which can cause a host of health problems if consumed regularly.

First, let’s address the high sugar content. When you eat a bowl of sugary cereal first thing in the morning it can send you on a roller coaster for the rest of the day. First, the sugar can spike your blood sugar, then you’ll experience a crash, and you’ll more than likely be left feeling tired and sluggish the rest of the day. Furthermore, many breakfast cereals lack essential nutrients like fiber and protein, which can leave you feeling unsatisfied after you eat your breakfast.

If you can’t give up your beloved breakfast cereal, do your best to look for products that are high in fiber, made with whole grains, and have little to no added sugar. Make sure you read the nutrition label to make a smart, and informed choice!

Breakfast Sausage and Bacon

Who doesn’t love fried bacon or breakfast sausage, especially on a slow weekend morning? But the reality is, breakfast sausage and bacon aren’t the best sources of protein to kickstart your day. This is because they’re highly processed, high in saturated fat, and contain excessive amounts of salt, which can raise blood pressure in some people.

Additionally, they often contain additives like nitrites, which can increase the risk of certain types of cancers, including stomach cancer. While more research is needed to confirm how processed meat consumption affects cancer risk, reducing your intake may lower your risk. The good news is you don’t have to remove these indulgences from your diet indefinitely, just be sure to enjoy them in moderation and not every morning.

Pancakes and Waffles

Although delicious, pancakes and waffles aren’t the best food to eat first thing in the morning. The reason is that these comfort foods are typically made with refined white flour and then covered in butter and sugary syrup. This can result in a high-calorie, high-fat, and sugary breakfast, which will not provide long-lasting satiety.

The good news is you can still enjoy pancakes and waffles by making a few healthy substitutes. Ditch the drive-thru and make a healthy batch of pancakes at home using whole grain, almond, or chickpea flour. You should also skip the pancake syrup as it’s often made with corn syrup and artificial maple flavoring. Instead, opt for real maple syrup or protein-rich nut butter as a topping.

Sweetened Low-Fat, or Nonfat Yogurt

Yogurt can be a great option for breakfast but it’s important to read the nutrition label carefully as not all yogurts are created equal. Some yogurts contain excessive amounts of added sugar and artificial flavors, making them less healthy options. Additionally, while low-fat or nonfat yogurt may have fewer calories, the full-fat varieties may do a better job at keeping you full for longer.

When shopping for yogurt, pay attention to the sugar content. You’ll want to choose a yogurt that has no added sugar or sweeteners. Full-fat unsweetened Greek yogurt is a great option as it’s higher in protein compared to some other types. If you need to sweeten the yogurt you can easily add natural sweeteners like honey, zero-calorie options like stevia, or fresh fruit to enhance the flavor.


While you might be tempted to grab a donut or cinnamon roll to go with your morning coffee, you might want to think twice. Pastries are popular breakfast foods because they’re convenient and an easy on-the-go option for busy mornings but the reality is they’re often full of sugar, fat, and extra calories. They also lack essential nutrients like protein and fiber to jump-start your day. Even worse, you’ll likely be hungry again soon after consuming them.

It’s best to save these indulgences for special occasions or occasional treats and choose a more balanced meal for your daily breakfast. Greek yogurt with fresh fruit and granola or a veggie omelet may be a much better choice to start your day!

Fruit Juice

You might think you can get a healthy dose of vitamin c in your glass of fruit juice but the reality is fruit juice isn’t the healthiest choice of beverage for breakfast. Firstly, fruit juice is often high in sugar, which can spike your blood sugar and cause a crash later, causing you to feel sluggish.

Fruit juice is also low in fiber, which is essential for regulating blood sugar and helps you feel full for longer. It’s also easy to overconsume juice because it’s a liquid, which can lead to consuming more calories than you would if you ate whole fruit instead. It’s better to opt for water and eat fruit instead. Eating whole fruit provides the fiber and other nutrients that juice lacks, and can help you feel more satisfied after eating.

Flavored Coffee Drinks

If your coffee order includes syrups, flavor shots, and sugar, then it might not be the best way to start your morning. While many people start their morning with a dose of caffeine, most flavored coffee drinks are high in added sugars and calories, which can spike blood sugar levels and lead to a crash. Consuming too much-added sugar regularly may also lead to weight gain, inflammation, and other health problems over time.

Ditch the sugar and enjoy your coffee black or try swapping it for herbal tea. If you love flavored coffee drinks then Maggie Michalczyk, RDN, registered dietitian nutritionist at Once Upon a Pumpkin tells Eat This, Not That you can try making a coffee smoothie instead. Blend cold brew with a banana, almond butter, and pure honey for a delicious, nutritious, and caffeinated start to your day.

Fast-Food Breakfast

While you might be tempted to hit up the drive-thru on a busy morning, most fast-food breakfast options won’t give you the energy and nutrients you need to kickstart your day. Breakfast sandwiches or burritos are the most common fast-food breakfast options, which typically consist of eggs, bacon or sausage, cheese, and potatoes. While they may be delicious, they’re often loaded with refined carbs, fat, and calories.

If you don’t have time to make a healthier breakfast at home, Healthline suggests skipping the hash brown side at the very least. Opting for a healthier beverage without added sugar, such as water, unsweetened tea, or black coffee, is also a healthy choice. By making small changes to your meal, you make this fast-food option more nutritious.

Skipping Breakfast

Skipping breakfast has become a common practice for many people, often due to busy schedules or the belief that it will aid in weight loss. But this is a common misconception. The truth is that skipping breakfast can have negative consequences on your health, both in the short and long term.

For starters, skipping breakfast may result in decreased energy levels. Breakfast is known as the most important meal of the day for a reason — it provides your body with the energy it needs to start your day off right. Skipping breakfast can leave you feeling tired, sluggish, and less productive, making it harder to focus on daily tasks and responsibilities. Skipping breakfast may also lead to overeating and unhealthy food choices later in the day. By making breakfast a priority, you can provide your body with the necessary nutrients and energy to help you feel your best throughout the day.

The Best Foods to Eat in the Morning

When it comes to starting your day off right, choosing the right breakfast is crucial. A well-balanced breakfast provides essential nutrients and energy to help you feel alert, focused, and ready to tackle the day ahead. While there are tons of breakfast options, the best choices are high in fiber, protein, and healthy fats and rich in essential vitamins and minerals.

The American Society for Nutrition (ASN) explains that a high protein breakfast “has been shown to benefit muscle health and to support weight loss by increasing muscle mass, energy expenditure (calories burned), satiety hormones, glucose regulation and by decreasing the desire to snack at night.” So, what should you eat to jump-start your day? According to Healthline, the following are some of the best foods to eat in the morning:

  • Eggs
  • Greek Yogurt
  • Oatmeal
  • Chia Seeds
  • Cottage Cheese
  • Nuts
  • Fruit
  • Protein Shakes

By choosing one of these options, you can fuel your body with the nutrients it needs to help you feel your best throughout the day.

Junior Managing Editor

Clarissa is the Junior Managing Editor of ActiveBeat. She aspires to live a healthy lifestyle by staying active and eating foods that nourish her body, but she isn't afraid to indulge in a little chocolate here and there! Clarissa loves cooking, being outdoors, and spending time with her dog. In her free time, you'll find her relaxing in her hammock or curled up on the couch reading a book.

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