Breakfast comes in many forms, but not all choices are equally healthy. Experts emphasize the importance of a nutritious start to the day and outline three key breakfast mistakes to avoid for better health.
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“Breakfast offers endless possibilities—you can have it on the go, in bed, at a meeting, or skip it altogether. From sweet to savory, plant-based to keto, and everything in between, the choices are vast. However, not all breakfasts are equally beneficial. Experts share insights on how to start your day right and highlight three common breakfast mistakes to avoid.”
Breakfast items such as donuts, croissants, and blueberry muffins are often considered classic morning indulgences; however, nutritionists caution that they may not represent the healthiest choices to begin the day. The presence of simple carbohydrates and sugars in these foods does not provide a stable foundation for maintaining balanced blood sugar levels.
Janae Brand, a nutritionist and owner of Skinsultant Medical Spa, notes that simple carbohydrates and sugars found in items like fruit juices, energy drinks, processed foods, sweet cereals, and croissants can lead to fluctuations in glucose levels. This can create a cycle of spikes and dips, resulting in a glucose rollercoaster that adversely affects one’s daily well-being.
Such fluctuations in blood sugar can lead to increased hunger, fatigue, and irritability. Nutritionist Laura Voss emphasizes that meals high in sugar can result in subsequent crashes, which in turn heighten cravings for more sweets. If this pattern occurs frequently, it may pose significant health risks, including weight gain and the potential development of type 2 diabetes.
While it is evident that some foods are less beneficial than others, the timing of consumption does not necessarily dictate their impact on the body. Laura Voss explains that while certain foods may have generally better or worse effects, this is largely independent of when they are consumed. Some individuals may even find they metabolize sweeter foods more effectively earlier in the day, although this is typically an exception rather than a common occurrence.
Nevertheless, there are specific breakfast habits that are widely regarded as detrimental, and regrettably, many individuals may find themselves engaging in these practices, whether occasionally or regularly.
Three common breakfast mistakes…
1. Skipping breakfast
Many wellness professionals concur that our daily habits significantly influence our health, either positively or negatively. Regularly skipping breakfast may be a habit worth reconsidering.
While some individuals prefer a substantial breakfast, others eliminate it from their daily schedule altogether. This may be due to adherence to an intermittent fasting plan or simply a lack of time to eat. However, Brand suggests that for most individuals, forgoing breakfast may not be the healthiest option. “Skipping breakfast lowers your blood sugar and can lead to fatigue,” she explains. “It can also hinder metabolism and result in decreased energy levels, which can be particularly problematic for those who enjoy morning exercise.”
Consequently, neglecting breakfast may lead to increased consumption of extra calories or unhealthy foods later in the day. “People often find themselves snacking more or indulging in sweets and carbohydrates than they would if they had consumed a nutritious breakfast,” notes Voss.
What constitutes a “good” breakfast? Most experts agree that it should be rich in protein and fiber, and preferably savory rather than sweet. “It is crucial to include protein—such as hard-boiled eggs, pistachio nuts, almonds, cottage cheese with blueberries, or Greek yogurt,” advises Brand. “This helps maintain your metabolism throughout the day.”
2. Consuming smoothies or coffee on an empty stomach
What if you simply don’t feel hungry in the morning? Is it okay to start your day with just liquids like coffee, matcha, or smoothies? If you have digestive issues or heartburn, this might not be the best choice. “The acidity of coffee can lead to an upset stomach and nausea,” says Brand, who also warns that heavy cream in coffee can negatively impact digestion.
While smoothies may seem like a healthy option, their nutritional balance matters. “Many are high in sugar and calories but lack protein and fiber, meaning they won’t keep you full,” Brand explains. Healthier alternatives include Greek yogurt, cottage cheese, or whole grain toast topped with avocado, egg, and tomato.
If you opt for a smoothie, ensure it’s freshly made and includes protein sources like hemp protein powder, nut butter, or yogurt, along with fiber-rich whole foods such as blueberries, spinach, banana, or kale. Avoid added sweeteners like honey or agave. To prevent a sugar crash, Voss recommends consuming smoothies after a meal, similar to a dessert.
3. Grabbing breakfast from the bakery
A brief visit to the bakery in the morning might satisfy your Parisian dreams, yet it is widely recognized that bakeries do not always offer the healthiest breakfast choices. Nevertheless, there are certainly times when a lack of time makes the bakery or a nearby coffee shop the most viable option. In such instances, Brand advises looking for high-fiber, low-sugar selections such as “whole grain muffins or bran muffins,” or opting for “a hollowed-out whole grain bagel with light cream cheese or avocado and tomato, or egg wraps.” However, it is often said that prevention is the best approach, so Voss suggests preparing a quick and nutritious alternative in advance and keeping it in your bag whenever possible. She recommends items like a jar of overnight oats, yogurt, or even a healthy sandwich. “If you find yourself particularly pressed for time, a handful of nuts and a piece of fruit can serve as a healthy option that provides quick energy without disrupting your blood sugar levels.” She emphasizes that nuts and fruit are more suitable as a “breakfast snack” rather than a complete meal, so it is important to consume something additional and nutritious when possible. “For those who frequently find themselves in a rush, these emergency solutions are invaluable,” she remarks.
It is also perfectly acceptable to indulge in French toast or almond croissants from time to time—just ensure that you pair your sweet indulgences with healthy protein and fiber. “Ultimately, the best and healthiest approach is to take the time to savor your breakfast,” Voss concludes.
