INTRODUCTION
Friends, breakfast is an important meal because our body remains in a fasted state throughout the night.
Then after getting up and getting ready in the morning, the body needs nutrition and the body easily absorbs vitamins and minerals from the food.
How much energy you feel throughout the day depends on how healthy your breakfast is.
A healthy breakfast also keeps your sugar level under control and you avoid overeating during lunch and dinner.
But knowingly or unknowingly, we eat some such things in breakfast which may look healthy but in reality, they harm our health.
Today we will talk about 6 such foods which you should not eat at all in breakfast. And I will also talk about some healthy alternatives, so without any delay let’s start today’s blog.
Table of Contents
1. BREAD (WHITE BREAD, BROWN BREAD AND WHOLE WHEAT BREAD)
So friends, Bread comes first.
Bread is a very common breakfast item. White bread is made from flour but if you look at the ingredients of brown bread or whole wheat bread which is available in the market, then it contains very little whole wheat and the rest is also mixed with flour.
Eating flour in the morning is not good for your health at all and not only flour, refined oil, artificial color and preservatives are also added to make bread.
Friends, if you make bread at home, then it becomes unfit to eat after a day but the bread sold in the market lasts for weeks even without refrigeration and perhaps this You will be even more surprised to know that colour is added to brown bread to make it brown.
It is written in the ingredients of brown bread that INS 150 A.
Now this INS 150 A is a dark brown colour which is produced by heating sugar. Therefore, you should avoid both brown bread and white bread in breakfast.
If you really want to eat bread, then make it at home and you can easily eat it in breakfast. Eating it will not cause any harm to your body. Otherwise, I feel that roti is a very good replacement of bread.
2. MUESLI & PACKAGED BREAKFAST CEREALS
So friends, on the second number comes muesli which you should avoid in breakfast.
Friends, muesli is the most favorite breakfast of people. Many people eat it with milk thinking it to be a healthy breakfast and this seems to be true because fruits, nuts and multigrains are added to it but friends.
This is the above mentioned thing, the truth is that the multigrains added to it are processed a lot. Secondly, the quantity of high crystallized sugar in it is very high, just one spoon contains 2.5 spoons of sugar and artificial flavors have also been added to it.
Friends, the important parameter to judge any such breakfast cereal is its fiber content. If you are eating muesli If you look at the fibre content, it has only 5 grams of fibre content in 100 grams.
Whereas if you look at a packet of normal unflavoured oats, it has 10 grams of fibre content in 100 grams and if muesli really has so many multigrain nuts and fruits, then why is there so little fibre.
The thing is that the thing is refined and then added to it, is there any need to eat it when there are good options available.
You will have to decide whether to eat muesli, corn flakes or Chocos. Do not eat anything from the market, instead use unflavoured cereals like rolled oats, steel cut oats or millet flakes.
You can make them healthy by adding your favourite nuts and fruits to them and adding them to milk. This will give you plenty of fibre which will not spike your sugar level and your stomach will also remain full for a long time.
3. READY TO EAT MEALS (INSTANT UPMA , POHA AND DOSA)
So friends, on the third number comes ready to eat meals like Upma in 3 minutes.
Friends, nowadays ready to eat meals of MTR and all other companies are also available, be it Upma or Poha, you should not buy it at all because they contain refined grains due to which the quantity of fibre becomes very less.
What is even more dangerous is that useless oils like palm oil are added in them, very little vegetables are added in them and the flavours are also artificial.
And if you just look at the instant dosa of MTR, refined flour has been added in it, Uttapam also has refined flour and Rava Idli also has refined flour.
If we eat all these things in the morning and think that we have eaten a healthy breakfast, then it is like deceiving ourselves.
Often, in a hurry, we buy all these things, but we should avoid such things under all circumstances. A better option is to eat 2 bananas and go to office.
Similarly, Upma, Poha and Dosa can be easily made at home in 5 minutes.
Similarly, if you want to take care of your health, then do not buy the packet of masala oats, in fact, take normal oats, add fresh vegetables and make it yourself at home.
4. DEEP FRIED FOODS
So friends, let’s come to the fourth number. Here, deep fried food is breakfast when the body needs maximum nutrition.
If we eat things like chole bhature and kachori, then it is not good for health at all.
If you see, bhature is made from flour and on top of that it is deep fried and if you are eating it, then it uses so much oil that the oil also turns black.
Friends, whenever oil is reused, the chances of trans fat getting accumulated in it increases a lot.
Such breakfast will lead to obesity and will also cause heart blockage. You need to eat very less things like puri, bhature and kachori. It is necessary and when you eat all these things, keep in mind that do not reuse the oil.
5. MARKET PEANUT BUTTER & CHOCOLATE SPREADS
So friends, peanut butter comes at number five.
People often eat it for breakfast by applying Nutella or peanut butter on bread. Nutella contains only 13% hazel nuts and the rest is refined oil and refined sugar.
Well, everyone knows about Nutella, but the most sold peanut butter in the market is Sundrop peanut butter, which people eat considering it healthy.
Apart from sugar, it also has one such ingredient which if consumed, increases the chances of heart blockage to a great extent.
That is hydrogenated oil. Friends, hydrogen gas is passed in refined oil when this oil is made and it is added so that the peanut butter does not spoil for a long time.
Friends, peanut butter can be made at home by grinding roasted peanuts.
It can be made easily but if you want to buy it from the market then buy only such peanut butter which has only one ingredient and that is peanuts.
6. JAM (COMMERCIAL FRUIT JAMS)
Finally friends, now let us talk about the last food which you should not take at all in breakfast, that is jam.
Along with bread, jam has also become a very famous breakfast item in India, especially small children eat it with great interest, but if you want you and your children to remain healthy.
Then stop eating this so called mixed fruit jam from today itself, that is because the first ingredient of this jam is sugar and according to FSSAI.
Its quantity is the highest in this first ingredient and the sugar used in it is also such that it is washed with chemicals and sulphur, on top of that it has preservatives and artificial colours.
Any fruit jam can be made very easily at home with the help of desi khand or mishri and without any preservatives you can store it in your freezer for 1 month and some companies have also started making healthy jams.
You can buy them online but having breakfast with this commercial jam in the morning is like having breakfast with sugar.
If you regularly have breakfast with bread and jam then understand that diseases are going to come soon, hence stop eating bread and jam from today itself.
CONCLUSION
So friends, breakfast isn’t just for satisfying hunger, it’s the foundation of your entire day’s energy, focus, digestion, and health.
Your breakfast determines whether you’ll be energetic throughout the day or frequently feel tired, whether you’ll have sugar cravings, and whether your weight will remain under control or gradually increase. That’s why mistakes made with breakfast often silently harm our health.
In this blog, we’ve seen that foods like bread, muesli, ready-to-eat meals, deep-fried foods, market peanut butter, and jam may seem convenient or “healthy,” but they’re actually full of refined grains, hidden sugar, unhealthy oils, and preservatives.
If made a part of your daily breakfast, they can lead to obesity, diabetes, heart problems, and digestion issues.
The good news is that a healthy breakfast doesn’t necessarily mean expensive or boring food. Simple, home-cooked, less processed, and fiber-rich foods are the best breakfasts.
Bread, oats, fruits, nuts, seeds, homemade peanut butter or jam—all these small, smart choices can significantly strengthen your health in the long term.
Remember, friends, the problem isn’t the food we eat; the problem is the lack of thought. If you just improve your breakfast a little, you’ll not only have better digestion but also stable energy throughout the day, a controlled appetite, and a better metabolism.
So, starting today, make a simple decision—don’t compromise your health for the sake of convenience.
Keep your breakfast a little natural, a little fresh, and a little homemade, because what you eat in the morning is what keeps your body running all day long.
Hopefully, this blog will open your eyes and help you make better breakfast choices.
