“A balanced breakfast aims to create a meal that stabilizes blood sugar, supports metabolism and keeps you satisfied throughout the morning,” says Laura Isaacson, RD, CDCES, CSOWN, FAND, CD, senior director of clinical dietetics at Vida Health. A balanced breakfast should incorporate protein, fiber and healthy fats, she adds.
Fiber slows glucose absorption, supports gut health and helps you feel full, she says. Including at least 8 to 10 grams first thing in the morning by eating berries, nuts, avocado, vegetables and whole grains is a good idea. Healthy fats, like nuts, nut butters, avocado and olive oil, increase satiety, slow gastric emptying and reduce post-meal sugar spikes.
Now that you know what you should eat for breakfast, dietitians say there’s one food in particular that you shouldn’t eat first thing in the morning. Here’s why you should avoid it. ?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
The 1 Thing To Avoid Eating in the Morning, According to Registered Dietitians
“When you consume a high-sugar breakfast or drink on an empty stomach, your body will break down and absorb that sugar quickly because it doesn’t have the foundation of protein or fiber to slow it down,” says registered dietitian Lauren Twigge, MCN, RD.
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Over time, repeated blood sugar spikes contribute to insulin resistance, weight gain and a higher risk for Type 2 diabetes, Isaacson says. “Diets high in added sugar are also associated with poorer metabolic health, including elevated triglycerides and increased inflammation.”
Some people may experience these effects more strongly, including those with insulin resistance, Type 1 or Type 2 diabetes or individuals sensitive to low blood sugar, Twigge explains. People trying to lose weight, those with polycystic ovary syndrome or anyone who regularly experiences morning energy crashes are more likely to be affected, Isaacson adds.
Along with sugar, dietitians recommend staying away from a few other foods first thing in the morning, including:
Fried or greasy foods, like bacon, doughnuts or hashbrowns, can slow digestion too much and lead to sluggishness, Isaacson says. Ultra-processed foods. Packaged breakfast sandwiches or processed breakfast meats can increase your cardiovascular disease risk, Dr. Lyons-Smith says. Refined carbohydrates. Bagels, white toast and many cereals are high in sugar and refined carbs, which can spike blood sugar and cause energy crashes later, Twigge says. Processed meats. Bacon and sausage are often high in sodium and unhealthy fats, which can increase inflammation over time and harm heart health, Isaacson says. Strong coffee. Isaacson says caffeine stimulates cortisol, which is already elevated in the morning. Sipping coffee on an empty stomach can intensify jitteriness, digestive discomfort and blood sugar fluctuations. Sugary beverages. Frequently consuming soda, energy drinks and sweetened coffee has been linked to diabetes, hypertension and metabolic syndrome, Dr. Lyons-Smith says.What You Should Eat for Breakfast Instead
A balanced breakfast consists of protein, fiber and healthy fats, Twigge tells Parade.
For fiber, opt for whole grains, chia seeds or fresh fruits to keep your blood sugar steady, Twigge recommends. Avocados, olive oil or nuts are good sources of healthy fats.
Related: ‘I’m an Endocrinologist, and This Is the Best Morning Drink for Insulin Sensitivity’
“If someone has routinely eaten a high-sugar breakfast for years, their body may simply be accustomed to quick bursts of energy followed by mid-morning hunger and later cravings,” she says. “That pattern may feel normal, but normal doesn’t necessarily mean optimal. When people shift to a higher-protein breakfast, they often experience steadier energy, fewer cravings and less afternoon fatigue.”
Related: The #1 Best High-Fiber Snack for Heart Health, According to Cardiologists
Sources:
Laura Isaacson, RD, CDCES, CSOWM, FAND, CD, senior director of clinical Dietetics at Vida HealthLauren Twigge, MCN, RDMarquita Lyons-Smith, DNP, APRN, CPNP-PC, CNE, health administration program director at North Carolina Central UniversityHence then, the article about the 1 thing you should never eat first thing in the morning according to dietitians was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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