Breakfast foods that should be avoided  

Many breakfast cereals are high in sugar and low in fiber and protein, which can lead to a rapid spike and then a drop in blood sugar, resulting in mid-morning energy crashes and cravings. 

Pastries, donuts, and similar baked goods are typically loaded with sugar and unhealthy fats. These provide a quick burst of energy followed by a significant slump, and contribute little nutritional value. 

White bread and other refined grains are stripped of their fiber and nutrients during processing. They can lead to quick increases in blood sugar and aren't as satisfying as whole-grain alternatives. 

Processed meats such as bacon, sausage, and ham are often high in saturated fats and sodium, and sometimes contain nitrates and nitrites as preservatives, which have been linked to various health issues, including heart disease and cancer. 

While granola bars can be a convenient breakfast option, many are high in sugar and resemble candy bars in their nutritional profile. Look for options that are low in sugar and high in fiber and protein. 

Non-dairy milks such as almond, soy, or oat milk can contain added sugars, especially the flavored varieties. Always opt for unsweetened versions to avoid unnecessary sugar intake. 

Even 100% fruit juice can cause a rapid increase in blood sugar. Whole fruits are a better option because they provide fiber, which helps slow down sugar absorption and increase satiety. 

Flavored and non-plain yogurts can have a lot of added sugar. Opt for plain yogurt and add your own fresh fruit or a small amount of honey for flavor. 

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