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We’ve always stressed the fact that breakfast could be the most important meal of the day because it is the first meal that comes after a relatively long period of fasting that occurs while we sleep. Many cannot do without breakfast and often do better when they eat breakfast. On the other hand, many other people skip breakfast and this habit of theirs has not been known to have any harmful effect on their bodies. Ultimately, the choice to eat or skip breakfast is all about knowing what works for you and sticking to it.

However, for people who can’t skip breakfast, it must be noted that eating an unhealthy breakfast could be far worse than not eating it at all. The reason for this is not far-fetched – an unhealthy breakfast can make you feel sluggish, cause you to gain weight and even increase your risk of developing a chronic disease. This only serves to further magnify the need for ensuring we just don’t eat to fill up our stomachs, but that what we are eating is beneficial to our health. A healthy breakfast includes fibre, protein and healthy fat that gives you energy and makes you feel full.

With this in mind, let us briefly examine a few foods that are considered the worst choice of foods for the first meal of the day:

1. Breakfast Cereals

Breakfast cereals such as cornflakes and golden morn are a popular breakfast choice for many adults and children, however, they might not be a healthy choice because these breakfast cereals are highly processed and often contain only a minute amount of whole grains. Their sugar content is also very high and high sugar intake has been linked to an increased risk of obesity, type-2 diabetes and other chronic health conditions. It is, therefore, better to ditch this for healthier breakfast choices.

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2. Toast With Margarine

Having a toast alongside margarine for breakfast is also not a great idea because the flour used to make most bread is refined and can only give you little fibre and few nutrients, which can invariably cause a spike in your blood sugar levels, which can, in turn, make you get hungry fast, eat more at the next meal and make you gain weight. Also, margarine contains trans fat which is bad for you in that they are highly inflammatory and can increase your risk of chronic diseases.

3. Muffins

Muffins are often reputed to be healthy but are nothing but small cakes in disguise because they are made from refined flour, vegetable oils, eggs, and sugar, with the egg being their only healthy component. They are sometimes topped with additional sugar or filled with chocolate chips or dried fruits which all lead to an increase in their sugar and calorie content.

4. Fruit Juice


Despite a reputation for being healthy, fruit juices are very high in sugar and therefore, are a wrong breakfast idea if you’re to prevent hunger, weight gain and chronic disease. Many of the fruit juices sold to people contain very little juice and are have high sugar content due to their being sweetened by sugar or high-fructose corn syrup. Elevated sugar levels can cause obesity, metabolic syndrome, type-2 diabetes, etc. Additionally, fruit juices can make your blood sugar rise very quickly because there’s no fat or fibre to slow down absorption.

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