Although carbs have a bad reputation in the dieting world, it’s important to remember that this macronutrient is a crucial part of a balanced diet. However, not all carbs are created equal—especially when it comes to managing blood sugar. Certain culprits can wreak havoc on your metabolism and trigger spikes and crashes that leave you hungry, tired, and craving even more sugar.
To shed some light on a few of the worst options so you know which carbs to avoid, we spoke to health experts Jesse Feder, RDN, CPT, and Michelle Saari, MSc, RD from eHealth project. They warned against breakfast cereal, muffins, and bagels. Learn more about the risks of each—and find out what to eat instead—below.
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1. Breakfast Cereal
Breakfast cereals, often seen as a convenient morning option, can have significant impacts on your health. Many commercially available cereals are laden with refined sugars and processed carbohydrates, contributing to a rapid spike in blood sugar levels when consumed. This spike is typically followed by a subsequent crash, leading to fluctuations in energy levels and potential cravings for more high-carb foods. The repetitive consumption of such cereals may also contribute to a slowing of metabolism over time, making weight management more challenging. Moreover, the persistent exposure to high levels of refined carbs can contribute to insulin resistance.
"Not all breakfast cereals are made equal, but they tend to be high in sugar without much other nutritional value. If a cereal doesn’t have fiber, then there is nothing to help regulate your blood sugars. If you want to have a morning breakfast cereal, look for one that has less than 10% of the calories from sugar, ideally there should be no sugar added to it at all. You can help to regulate your blood sugars by eating it with chopped fruit for a source of fiber, and milk which is a good source of protein. By having protein and fiber with foods it can help to slowly release sugar to your blood steam which helps to control blood sugar spikes," Saari says.
2. Muffins
Muffins, often seen as a convenient and tasty snack or breakfast choice, can contribute to spiked blood sugar levels and increased body weight due to their typically high sugar and refined flour content. The refined carbohydrates in muffins are quickly broken down into glucose, causing a rapid increase in blood sugar levels. This prompts the release of insulin to regulate blood sugar, which may lead to increased fat storage over time.
"Muffins are high in refined carbohydrates, sugars, fats, and calories. The high amount of sugar and carbs can lead to spikes in blood sugar levels. The high calorie and fat content can set you back hundreds of calories and lead to weight gain," Feder notes.
3. Bagels
Typically made from refined wheat flour, bagels lack the fiber found in whole grains, causing a rapid surge in blood glucose after consumption. This spike prompts the release of insulin to regulate blood sugar, potentially leading to increased fat storage. Additionally, the calorie density of bagels can be high, and their consumption may not provide the sustained feeling of fullness that comes with more fiber-rich, nutrient-dense options.
"Bagels are a very dense refined carbohydrate with around 50g of carbs per bagel. They are made typically with high glycemic flour which is digested quickly and can spike your blood sugars. Additionally, the high carb content is what gives bagels hundred of calories which can lead to an increase in body weight," says Feder.
What To Eat Instead
Instead of reaching for refined carbs like sugary cereals, muffins, and bagels, opt for whole, fiber-rich choices that offer steady energy and balanced nutrition. Look for breakfast cereals with no added sugar and at least a few grams of fiber, or build your own bowl with oats, nuts, fruit, and protein-rich milk or yogurt. Swap muffins for options like Greek yogurt with berries, chia pudding, or a high-fiber whole-grain toast topped with avocado or nut butter. And rather than a refined-flour bagel, choose whole-grain English muffins, sprouted-grain bread, or protein-packed breakfast wraps. These alternatives deliver the fiber, protein, and nutrients your body needs—without the blood sugar roller coaster.
