When it comes to breakfast, there are a lot of delicious and nutritious options to choose from. However, there are also some foods that are commonly considered unsuitable for the first meal of the day. In this article, we will discuss two foods that most nutrition experts recommend avoiding for breakfast: doughnuts and cereal bars.
Why Avoid Doughnuts for Breakfast?
Doughnuts are a popular breakfast choice, especially on-the-go. However, they are often loaded with sugar, unhealthy fats, and empty calories, making them a poor nutritional choice to start your day. Here are some specific reasons doughnuts should be avoided for breakfast:
- High in sugar – One doughnut can contain up to 30 grams of added sugars, which is more than the recommended daily limit.
- Lack of protein – Doughnuts provide virtually no protein, which is important for keeping you full and focused.
- High in unhealthy fats – The dough and icing are high in saturated and trans fats, which can raise cholesterol.
- Low in nutrients – Doughnuts contain very few essential vitamins and minerals.
- Calorie-dense – One doughnut can provide over 200 calories, with very little nutritional value.
Eating doughnuts first thing in the morning leads to a blood sugar spike and crash, leaving you hungry and irritable before lunchtime.
Why Avoid Cereal Bars for Breakfast?
While cereal bars may seem like a convenient on-the-go breakfast, they are often no better nutritionally than doughnuts. Here’s why cereal bars are also poorly suited for breakfast:
- High in sugar – Like doughnuts, cereal bars often contain lots of added sugar, around 15-20 grams per bar.
- Low in fiber – Contrary to what you might expect from a “cereal” product, most cereal bars provide only 1-3 grams of fiber.
- Low in protein – With usually 2-5 grams of protein, cereal bars won’t keep you full like higher protein options.
- Loaded with fillers – Cereal bars tend to contain lots of corn syrup, artificial flavors, and hydrogenated oils as fillers.
- Nutrient deficient – Any essential nutrients like vitamins and minerals have likely been processed out.
Cereal bars simply do not provide the protein, fiber, and nutrients that your brain and body need to function their best in the morning.
Healthier Breakfast Options
Now that we’ve looked at two popular breakfast choices that you’re better off avoiding, let’s discuss some healthier, more nutritious alternatives:
1. Greek Yogurt and Fruit
Plain Greek yogurt topped with fresh fruit like berries or bananas provides the ideal balance of protein, carbs, and nutrients to start your day off right.
- High in protein – Greek yogurt provides 15-20 grams of protein per serving for sustained energy.
- Nutrient-rich fruits – Berries and bananas provide antioxidants, potassium, fiber and vitamin C.
- Probiotics for gut health – The live active cultures in yogurt promote healthy digestion.
- Low in sugar – Especially when buying unsweetened Greek yogurt.
The protein in the yogurt and fiber in the fruit work together to keep you feeling full and focused for hours.
2. Oatmeal with Nuts and Seeds
Oatmeal provides a hearty, comforting breakfast rich in fiber and nutrients. Topping your oatmeal with nuts and seeds boosts the protein and healthy fat content.
- High in fiber – Oatmeal provides 4 grams per serving to keep you satisfied.
- Packed with nutrients – Oatmeal contains manganese, phosphorus, B vitamins, iron and antioxidants.
- Nuts and seeds add protein – Almonds, walnuts, chia seeds, etc. provide plant-based protein.
- Healthy fats – The nuts and seeds provide filling fats and omega-3s to balance energy.
The complex carbs in oatmeal also help provide sustained energy levels rather than a quick spike and crash from sugar.
3. Veggie Omelet with Whole Grain Toast
For a savory breakfast full of protein, fiber and nutrients, try making a veggie omelet served with whole grain or sprouted grain toast on the side.
- Protein-packed eggs – Eggs provide 6 grams of protein and nutrients like choline.
- Fiber-rich vegetables – Onions, peppers, spinach, mushrooms and tomatoes boost flavor and fiber.
- Whole grains – Choose whole wheat or other whole grains for added protein and fiber.
- Nutrient density – Vegetables provide a range of vitamins, minerals and antioxidants.
A veggie omelet with whole grain toast offers a substantial meal full of fat-burning protein, energy-sustaining carbs and dynamo nutrients.
The Importance of a Nutritious Breakfast
Now you know two popular breakfast choices that are best avoided, as well as some healthy, satisfying alternatives to start your day off right. But why is breakfast so important in the first place?
Here are just some of the many benefits of eating a balanced, nutritious breakfast:
- Improves concentration – Breakfast helps you focus and be productive through tasks at work or school.
- Supports weight control – Eating more calories earlier decreases hunger later in the day.
- Stabilizes blood sugar – The right carbs combined with protein prevents spikes and crashes.
- Boosts energy – Breakfast helps replenish your body’s glucose stores after fasting all night.
- Provides key nutrients – Important vitamins and minerals are needed to replace overnight losses.
In short, the right breakfast foods can set the nutritional tone for your whole day. Avoid sugar bombs like doughnuts and cereal bars, and choose more wholesome options like Greek yogurt with fruit or veggie omelets. Your body and mind will thank you!
Conclusion
When it comes to breakfast, doughnuts and cereal bars are two foods that seem convenient but provide poor nutritional value. Both are high in sugar and refined carbs while being low in protein, fiber and essential nutrients.
Much healthier choices are available like yogurt with fresh fruit, oatmeal topped with nuts and seeds, or veggie omelets with whole grain toast. These provide more balanced nutrition including protein, complex carbs, fiber and healthy fats.
Eating a nutritious breakfast with protein, fiber and nutrients has been shown to benefit concentration, energy, weight control, blood sugar regulation and overall health. Avoid sugar crashes and set yourself up for success each day with a wholesome morning meal.
| Food | Total Sugar (grams) | Protein (grams) |
|---|---|---|
| Doughnut (1) | 10-30 | 2 |
| Cereal Bar (1) | 15-20 | 2-5 |
| Greek Yogurt (6 oz) | 0-8 | 15-20 |
| Oatmeal (1 cup) | 1 | 6 |
| Egg (1 large) | 0 | 6 |
