Five popular breakfasts that are the worst things to eat in the morning
There are two breakfast camps - those who skip it altogether or those who wake up with an intense appetite (even if they don't have time to get something down).
Our busy lives often dictate how much food we can manage to eat, though some people choose to avoid it altogether, especially if they're following the trend of intermittent fasting.
But at least nine in 10 people are said to start the day by getting some breakfast in. Which is good, considering breakfast has many benefits – a study in the Journal Medicine found that those who ate it seven times per week had a reduced risk of heart disease, diabetes, and obesity.
But what you choose first thing is important. After a long stretch of not eating overnight, it is the first chance to give your body some nourishment. If you’re choosing any of the following, it might be time to give your breakfast an upgrade…
Croissant with jam:If a buttery croissant is your daily morning habit then you might want to reconsider.
"This combination is mostly refined carbohydrates with added sugar and doesn't offer much protein or fibre," says Nichola Ludlam-Raine, a registered dietitian and author of How Not to Eat Ultra-Processed.
Mark Gilbert, nutritionist for The 1:1 Diet adds: "Protein is king when it comes to managing your appetite and revving up your metabolism, which allows you to hold on to more lean muscle, while keeping fat at bay."
This is called the thermic effect, and research has found protein is much better at it than fat or carbs with around 25% of protein's calories going towards digesting, absorbing, and storing nutrients from food.
A plain croissant also contains high amounts of saturated fat, too much of which can increase levels of bad cholesterol.
Instead of a croissant, Nichola suggests cheese and tomato on toast, or a mini croissant with a fruit salad plus yogurt with seeds.
Just coffee:Relying solely on coffee in the morning has downsides.
Nichola says while a black coffee is low in calories and is a quick energy boost from caffeine, "Black coffee alone offers no essential nutrients". "Drinking coffee on an empty stomach may also irritate the stomach lining, potentially leading to acid reflux or discomfort.
"A latte or cappuccino is unlikely to be sufficient as a meal replacement. It can leave you hungry or craving sugary snacks mid-morning."
Sweetened coffees, such as flavoured lattes, can pack in serious sugar and calories without providing lasting satiety or nutrition.
"This can lead to a rapid spike and subsequent crash in blood sugar levels, leaving you feeling fatigued or hungry shortly after," says Nichola. The recommended daily free sugar (sugars added to food or drinks and found naturally in honey and syrups and fruit juices) intake for adults is 30g yet a Starbucks Grande Caramel Frappuccino, for example, contains 362 calories and a staggering 44g of sugar, while a large Costa Latte with caramel will provide 348 calories and 32g of sugar.
The says eating too much processed meat such as bacon or sausages, "Probably increases your risk of bowel (colorectal) cancer" and increases your risk of high thanks to high levels of salt. Instead of bacon, Nichola suggests leaner options such as eggs or smoked salmon. With bacon, Nichola adds, "enjoy only occasionally – less than 70g a day as per NHS advice – and pair with veg and wholegrain bread to add fibre and nutrients."
According to Statistica, Kellogg's Corn Flakes can be found in 6.14 million UK homes.
But Nichola warns that sugary cereals, such as frosted flakes or chocolate options, should only be eaten occasionally. Excessive sugar intake has been linked to weight gain, type 2 diabetes and heart disease.
"Go for high-fibre, low-sugar cereal options such as porridge oats, bran flakes, shredded wheat or no added-sugar muesli. These provide slow-release energy and the fibre supports digestion," says Nichola.
"Adding protein such as Greek yogurt or milk, and healthy fats such as nuts or seeds, makes them even more nutritious."
Fruit alone:Fruit contains plenty of nutrients, but it's primarily a source of carbohydrates, which Nichola says, "might lead to a quick energy spike and subsequent crash, leaving you hungry soon after".
Instead, pair fruit with protein and fats. "Add nuts, seeds, or nut butter – mix with Greek yogurt or cottage cheese or blend into a smoothie with milk, protein powder, and avocado."
Do you have a story to tell? Email: amy.packer@reachplc.com
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