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The new year often brings with it a fresh beginning, inspiring many to adopt healthier habits.
Each year, countless people commit to positive lifestyle changes—reducing unhealthy foods, cutting back on alcohol, and incorporating more exercise into their routines.
Yet, some foods marketed as "healthy" may not be as beneficial as they seem. Our nutritionists and dietitians at MyOr provide advice on a wide variety of seemingly healthy breakfast choices that are better avoided.
What do dietitians and nutritionists define as a "healthy breakfast"?
In evaluating what constitutes a "healthy" breakfast, it's essential to consider insights from reputable sources like UCLA Health.
According to Dana Hunnes, a senior dietitian at UCLA, healthy foods are those that are as close to their natural state as possible, meaning they aren't highly processed or adulterated. She emphasizes that foods with fewer, easily recognizable ingredients are generally healthier choices.
Additionally, recently the U.S. Food and Drug Administration (FDA) has updated its definition of "healthy" for food labeling.
The new criteria require foods labeled as "healthy" to contain certain amounts of food from groups like fruits, vegetables, grains, dairy, and protein while setting limits on added sugars, sodium, and saturated fats.
This change aims to align with current dietary guidelines and help consumers make more informed choices.
Amie Alexander, accredited Dietitian at NutriPeak, shares her advice:
As a dietitian, I check out breakfasts labelled "healthy" using solid guidelines. Things they look for include how packed with nutrients it is, the right mix of big nutrients (like protein, carbs, and good fats), and how much fibre it's got.
Amie Alexander, Accredited Dietitian, Gym Enthusiast and Head of Product, Nutri Peak
In summary, a "healthy" breakfast should consist of minimally processed foods with recognizable ingredients, limited added sugars, and a balance of essential nutrients. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins can help meet these criteria.
Debunking Popular "Healthy" Breakfast Ideas with New Insights
Granola: More Sugar Than You Realize
What’s Widely Known About Granola
Granola is a go-to for fiber and energy, often paired with yogurt or milk.
Maybe you didn't know
Many popular granola brands contain more sugar per serving than a candy bar.
Product | Serving Size (g) | Sugar Content (g) | Calories |
Granola brands |
| ||
Nature Valley Cranberry Almond Protein Granola | 63 | 19 | 280 |
Wegmans Organic Vanilla & Almonds Granola | 67 | 17 | 280 |
Candy Bars | |||
Snickers Bar | 52.7 | 27 | 250 |
Milky Way Bar | 52.2 | 31 | 240 |
The glycemic load of granola, even with added nuts and seeds, can cause blood sugar levels to spike and crash, leaving you hungrier. Homemade granola made with no refined sugars and controlled portions of dried fruits offers a more balanced option.
Avocado Toast: A Misleading Superfood Meal
What’s Widely Known about avocado toast
Avocado toast is a nutrient-dense, heart-healthy breakfast.
New Insight
While avocados are rich in healthy fats, the choice of bread significantly impacts the meal’s nutritional value.
Many whole grain breads marketed as "healthy" contain enriched flours, minimal fiber, and hidden sugars. Opt for sourdough or sprouted grain bread for better glycemic control.
Additionally, most avocado servings far exceed the recommended portion size of 50g (about 1/3 of a medium avocado), leading to excess calorie intake.
Smoothies: The Fiber Deficiency Issue
What’s Widely Known About Smoothies
Smoothies are a convenient way to pack in fruits and vegetables.
New Insight:
Did you know that the blending process often destroys fiber? Yes, it does it by breaking it down into smaller particles, reducing its effectiveness for blood sugar regulation and digestion.
Even if most Google searches produce opposite results, i.e. blending doesn't destroy fiber, Harvard T.H. Chan School of Public Health explains that fiber is physically broken down when blended, which can affect its ability to slow digestion and stabilize blood sugar levels.
Smoothies can also be liquid sugar traps, especially if made with fruit juices or high-sugar fruits.
Adding ingredients like flaxseeds, psyllium husk, or oats can reintroduce fiber for more satiety and balanced blood sugar.
Chia Pudding: Potential for Overconsumption
Sometimes, there is nothing wrong with the choice of your healthy breakfast, like Chia Pudding. However, the recommended serving size of breakfast recipes is way too high to the point that it becomes unhealthy.
What’s Widely Known about Chia pudding
Chia pudding is a superfood breakfast high in omega-3s and fiber.
New Insight:
While chia seeds are nutrient-dense, portion sizes matter. Just 2 tablespoons (recommended serving size) provide 140 calories and 11g of fiber, which may cause bloating or discomfort in sensitive individuals.
Many recipes call for excessive servings, creating calorically dense meals that may not align with weight management goals. It's important to note that consuming more than the recommended serving size of chia seeds may lead to digestive discomfort due to their high fiber content.
Pair with protein (e.g., unsweetened Greek yogurt) to make it more balanced.
Cereal: Misleading Whole Grain Claims
What’s Widely Known about Cereal Breakfast
Whole-grain cereals are marketed as a quick, healthy breakfast.
New Insight:
Despite claims of "whole grains," many top-ranking cereal options are ultra-processed, with sugars masked under names like "evaporated cane juice" or "organic brown rice syrup." Look for cereals with less than 5g of sugar per serving and at least 5g of fiber.
A study published in The Journal of Nutrition links high-glycemic cereals to mid-morning energy crashes, making these options less sustaining than perceived.
Flavored Yogurts: A Dessert in Disguise
What’s Widely Known About Flavored Yogurts
Yogurt is great for probiotics and gut health.
New Insight:
Many "healthy breakfast ideas" such as flavored yoghurts have added sugar levels equivalent to soft drinks. Even organic or low-fat options often compensate for fat loss with added sugar.
Here is a detailed comparison between Flavored Yogurts and Soft Drinks
Breakfast Brands | Serving Size (g/ml) | Sugar (g) | Calories |
Yoplait Original Strawberry Yogurt | 150 | 20 | 120 |
Chobani Vanilla Greek Yogurt | 170 | 15 | 150 |
Coca-Cola (12 oz) | 355 | 39 | 140 |
Sprite (12 oz) | 355 | 38 | 140 |
Instead, mix plain Greek yoghurt with fresh fruits and a sprinkle of cinnamon or nuts for a balanced, low-sugar alternative.
Quick Breads and Muffins: Energy Crashes Waiting to Happen
What’s Widely Known About Quick Breads
Whole-grain banana or zucchini bread is a wholesome breakfast.
New Insight:
These breads often use refined flours and hidden sweeteners like agave or maple syrup, leading to blood sugar spikes.
A study from Harvard School of Public Health notes that these energy crashes correlate with reduced cognitive performance. Replace refined flours with almond or coconut flour, and consider unsweetened applesauce or mashed bananas as sweetener substitutes.
FAQ: Healthy vs. Unhealthy Breakfast Foods
Which breakfast foods are truly healthy breakfast ideas?
Answer: Foods like plain Greek yogurt, oatmeal, eggs, avocado on whole grain toast, and smoothies with low sugar and high fiber are excellent choices. They provide protein, fiber, and essential nutrients while avoiding added sugars.
What are examples of unhealthy "healthy" breakfast ideas?
Answer: Flavored yogurts, most granolas, and some cereals often contain high amounts of added sugars and can spike blood sugar levels, leading to energy crashes.
Why is granola not as healthy as it seems?
Answer: Many store-bought granolas have added sugars and oils, with some containing as much sugar as candy bars. Always check the label and opt for low-sugar, homemade versions.
Is avocado toast always healthy?
Answer: While avocados are nutrient-dense, the choice of bread matters. Refined white bread undermines the benefits. Use whole grain or sourdough bread, and limit avocado serving size to avoid excess calorie intake.
Are smoothies healthy?
Answer: Smoothies can be a healthy breakfast idea if they include whole fruits, vegetables, and a protein source like Greek yogurt. Avoid adding fruit juice or sweetened yogurt to prevent excess sugar intake.
What’s wrong with high-glycemic cereals?
Answer: High-glycemic cereals can cause blood sugar spikes and subsequent crashes, leading to low energy and reduced cognitive performance. Opt for low-GI cereals with high fiber and no added sugars.
How many chia seeds should I eat in a serving?
Answer: The recommended serving size is 2 tablespoons (about 140 calories and 11g of fiber). Larger servings may cause bloating and excessive calorie intake.
Are flavored yogurts healthy?
Answer: Most flavored yogurts have sugar levels comparable to soft drinks. Choose plain yogurt and add fresh fruits for natural sweetness and fewer added sugars.
What’s a good alternative to refined flours?
Answer: Almond or coconut flour are great alternatives as they are lower in carbs and higher in fiber, helping to stabilize blood sugar levels.
How can I replace added sugars in breakfast recipes?
Answer: Use natural sweeteners like mashed bananas, unsweetened applesauce, or a small drizzle of honey to add flavor without excess sugar.