Breakfast is full of possibilities. You can have it on the go, in bed, at a meeting, or not at all. It comes sweet, savory, plant-based, and keto; over-easy, scrambled, toasted, or raw. However, while options abound for “the most important meal of the day,” not all breakfasts are created equally. Here, experts weigh on what to know about starting the day the healthy way—and the three breakfast mistakes we should all avoid.
Donuts, croissants, and blueberry muffins are quintessential breakfast treats, but nutritionists say they are probably not the healthiest foods with which to start the day. For one, simple carbohydrates and sugar don’t exactly lay a strong foundation for our blood sugar levels.
According to nutritionist and owner of Skinsultant Medical Spa, Janae Brand, simple carbs and sugars like those found in foods like “fruit juices, energy drinks, processed foods, sweet cereals, and croissants” can cause our glucose to spike and dip, setting us up for a glucose rollercoaster that can severely impact our day in a not-so-fun way.
These blood sugar spikes can cause us to feel hungrier than usual, tired, and also cranky. “High-sugar meals ensure a sugar crash later, increasing the craving for sweets later,” nutritionist Laura Voss adds. “If this happens regularly, it can be detrimental to our health, leading to weight gain or even type 2 diabetes.”
But beyond the obvious unhealthy sugary options, do some foods have a negative effect on the body when eaten specifically in the morning? Nutritionist Laura Voss says it doesn’t quite work that way: “Of course, there are foods that have generally better or worse effects on the body, but this tends to be independent of the time of day,” she explains. “Some people can even metabolize sweeter meals earlier in the day somewhat better”—although she’s quick to point out that this is often the “exception rather than the rule.”
Still, there are certain breakfast habits that are almost universally maligned—and unfortunately, many of us are guilty of practicing them on occasion if not regularly.
Three common breakfast mistakes
Most wellness experts will agree that it’s our daily habits that do the most good—or harm. Skipping breakfast regularly? That might be a habit you want to switch.
While some people opt for a hearty breakfast, others simply cut it out of their daily routines entirely. Maybe they’re following an intermittent fasting regime. Or, maybe they’re just too busy to eat. However, Brand says that skipping brekkie may not be the healthiest choice for most people. “Skipping breakfast lowers your blood sugar and can cause fatigue,” she says. “It can also slow the metabolism and contribute to low energy levels—which is especially a problem if you love morning workouts.”
To that end, skipping breakfast can cause you to consume a lot of extra calories or unhealthy foods later in the day. “Often people snack a lot more or eat more sweets and carbs than they would if they had just eaten a good breakfast,” says Voss.
What’s a “good” breakfast? Most experts agree that it should be high-protein, high-fiber, and, ideally, savory instead of sweet. “It’s extremely important to get protein—hard boiled eggs, pistachio nuts, almonds, cottage cheese with blueberries, or Greek yogurt,” says Brand. “This helps keep your metabolism up throughout your day.”
But what if you simply don’t feel hungry in the morning? Is it okay to limit your first meal of the day to liquids such as coffee, matcha, or smoothies? If you suffer from heartburn or digestive issues, that may not be a great idea. “The acidic value of coffee in the morning can trigger an upset stomach and nausea,” notes Brand, who adds that heavy cream in coffee drinks is also “not good for digestion.”
While smoothies may seem healthy, it’s also important to keep an eye on ingredients. “They can be high in sugar and calories and low in protein and fiber, which means they won’t actually fill you up,” Brand says. “Better choices include Greek yogurt, cottage cheese, or whole grain toast with avocado, egg, and tomato.”
If you really want a smoothie, be sure it’s made fresh (not pre-packaged) and contains extra protein—like hemp protein powder, nut butter, or yogurt—as well as whole plants like blueberries, spinach, banana, or kale for fiber. Skip the sweeteners like honey or agave, too. “To avoid a sugar crash, smoothies should be consumed after a meal like a dessert,” Voss suggests.
A quick trip to the bakery in the morning may fulfill your Parisian fantasies, but we all know bakeries aren’t always filled with the healthiest breakfast options. That said, there are definitely occasions when time is short and the bakery or local coffee shop is the best you can do. If that’s the case, Brand recommends keeping your eyes peeled for high-fiber, low-sugar options like “whole grain muffins or a bran muffin” or ordering “a hollowed out whole grain bagel with light cream cheese or avocado and tomato, or egg wraps.”
Of course, prevention is often the best medicine, so Voss says it’s always better to conjure up a quick and healthy alternative ahead of time and throw it into your bag if possible. She recommends a jar of overnight oats, yogurt, or even a healthy sandwich. “However, if you’re in a particular hurry, you can also grab a handful of nuts and a piece of fruit as a healthy option that quickly provides the energy you need without throwing your blood sugar out of balance.” But, she notes that nuts and fruit is more of a “breakfast snack” rather than a whole meal, so be sure to eat something additional—and healthy—when you can. “For people who are often rushed, these emergency solutions are worth their weight in gold,” she notes.
It’s also okay if you simply can’t resist the call of French toast or almond croissants occasionally either—just be sure to combine your sweet treats with healthy protein and fiber, too. “Of course, the best and healthiest thing is to take the time to enjoy your breakfast,” says Voss.