Breakfast can be all kinds of confusing. There are so many options — and a lot of marketing dollars spent on promoting one breakfast food over another. You may not be sure what to eat anymore, particularly if you’re trying to lose weight or maintain your weight for a lifetime (and not just for a summer).
There are no substitutes for a healthy, balanced breakfast that contains protein, unrefined carbs, healthy fats, and vitamins and minerals. And one type of food isn’t cutting it when it comes to the best choices possible. This is the one ingredient you should avoid in your breakfast if you’re trying to lose weight for life.
Waffles and Pancakes
It’s not that there is anything so terrible about waffles and pancakes on occasion — the reason they top this list has more to do with the fact that many people add sugary toppings to a food that is already high in simple carbs.
Pouring syrup, whipped cream, and chocolate chips on waffles and pancakes increases its sugar content dramatically and results in an unhealthy spike in blood sugar levels.
The second major problem with these foods is what they lack: fiber. The benefit of adding carbs to your diet is that unrefined carbohydrates that have not been processed generally contain high amounts of fiber. But, across the board, many waffles and pancakes are lacking in nutrients.
“Some toaster varieties, if specified on the package, may offer a decent amount of fiber, but others can be seriously lacking,” reports Business Insider.
If this sounds like terrible news to you because you love nothing more than a delicious waffle or pancake in the morning, don’t worry — you don’t have to give up these foods entirely for the sake of weight loss. Making a few adjustments could be all you need.
“When it comes to picking a great breakfast, you always want to combine protein or fat with minimally processed carbohydrates that are rich in fiber, for example, scrambled eggs with fruit or toast,” Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition, told Business Insider.
Instead of eating two or three waffles, you could have one waffle, sans syrup and whipped cream, and add eggs and avocado or fruit on the side.
Another option? Make a healthier version of waffles in your own kitchen. These Keto Waffles are low in sugar and high in protein. You’ll need:
Full fat milk