The 15 Worst Breakfast Foods That Spike Your Blood Sugar And Cause Weight Gain As You Age: Pancakes, Granola & More

As we age, maintaining stable blood sugar levels and a healthy weight becomes increasingly more important – and unfortunately, increasingly more difficult.

Breakfast is considered the most important meal of the day – and for good reason, as it sets you up for the day and plays a huge part in your energy levels and overall health. However, many popular breakfast foods are highly-processed and contain much more sugar than you think, and can therefore cause a rapid spike in blood sugar levels. This can in turn lead to energy crashes and increased fat storage.

We consulted a number of different health experts about the breakfast foods to avoid because they spike your blood sugar and cause you to gain weight and belly fat, as well as what they recommend replacing them with. Some of this will be hard to hear (we don’t want to be the ones to tell you that pancakes and syrup are a no-no!) but we promise it will be worth it. Take a look at 15 of the worst breakfast foods that may seem harmless but can contribute to blood sugar spikes, weight gain, and other health issues, as well as some healthier alternatives below.

1. Sugary Cereals

Sugary cereals, often marketed to appeal to both children and adults, pose a significant risk to blood sugar levels and can contribute to fat accumulation. These cereals are typically high in refined sugars and low in fiber, causing a rapid spike in blood sugar upon consumption. Additionally, sugary cereals are often lacking in essential nutrients and fail to provide a sustained feeling of fullness, leading to increased calorie intake throughout the day.

"These sugary cereals tend to have a lot of added sugars and refined carbs which spikes blood sugar and insulin levels resulting in a slower metabolism, and increases fat storage in the belly," says Emily Johnson, RD, nutritionist from Juicereport. Opting for whole-grain, low-sugar alternatives or incorporating protein and fiber-rich foods into breakfast can help stabilize blood sugar levels and support overall health.

2. Pancakes With Syrup

There's nothing like homemade pancakes on a Sunday morning. But if you're watching your blood sugar and your weight, you may want to go with a healthier option. "Pancakes are refined carbs that spike blood sugar on their own, but adding sugary syrup compounds the problem," health expert Dr. Erik Natkin, MD, highlights. "1/4 cup of syrup contains over 50 grams of sugar, creating an unhealthy glycemic load."

Consider making your own pancakes using whole-grain flour and minimal sweeteners, or skipping the syrup altogether in favor of fresh fruit toppings.

3. Pastries, Donuts, And Baked Goods

Pastries, donuts, and other baked breakfast goods are often tempting with their sweet allure, but they are frequently laden with refined sugars, unhealthy fats, and empty calories. By cutting out pastries and baked goods from the daily routine, individuals can reduce their intake of added sugars and unhealthy fats, helping to create a caloric deficit essential for weight loss.

"Pastries and sweetened baked goods are often loaded with refined sugars and unhealthy fats. Skipping these can reduce overall calorie intake and improve metabolic health , contributing to weight loss," Shana Abraham, NASM-certified personal trainer and Precision Nutrition-certified nutrition coach, notes.

Similarly, Dr. Rimas Geiga, MD, registered dietitian nutritionist, points out that muffins and pastries often contain refined sugars and fats. A healthier option is to bake your own using whole-grain flour, oats, and natural sweeteners like mashed bananas or applesauce.

4. Bagels

We love a delicious bagel sandwich as much as the next person, but the unfortunate truth is that regularly eating this carby breakfast can be terrible for your health. As refined carb options with a high glycemic index, bagels quickly break down into sugar in the bloodstream, cautions Dr. Natkin, adding: "Bagels lack nutrition and satiety, leading to an energy crash and hunger soon after."

Instead, try whole-grain or whole-wheat bread for more sustained energy.

5. Flavored Yogurt

When you choose the right kind, yogurt is a fantastic, healthy breakfast. Greek yogurt, for example, is packed with health benefits that can help you shed pounds. However, you should be wary of flavored yogurts.

"Flavored yogurts often contain high amounts of added sugars," notes Dr. Geiga. "Choose plain Greek yogurt and add your own fresh berries or a drizzle of honey for sweetness." This way, you get the benefits of yogurt without the excess sugar.

6. Sweetened Yogurt Parfaits

While we're on the subject of yogurt, Krutika Nanavati, a registered dietitian and nutritionist, shares that yogurts infused with flavors and sweeteners, particularly those with fruit at the bottom, as well as yogurt parfaits added with sugary granola and toppings, harbor added sugars, artificial sweeteners, and low-quality yogurt supplemented with starches. This combination poses the risk of inducing insulin resistance and disturbing metabolic processes.

"While yogurt can be nutritious, flavored varieties often have excessive added sugars and artificial sweeteners. These can cause blood sugar spikes and disrupt gut bacteria balance. Low-quality yogurt with starches can further increase glycemic load and affect digestion. For a healthier option, try plain yogurt with fresh fruit and nuts . It keeps the nutrition and offers a delightful taste," she states.

7. White Bread

White bread is a staple in many households, but the refined carb content can be a nightmare for your blood sugar levels, making this a poor breakfast choice. "White bread and pastries made from refined flour lack fiber and can cause a quick rise in blood sugar," advises Dr. Geiga.

" Switch to whole-grain or whole-wheat bread, which provides more sustained energy and better nutritional value." Got it!

8. Breakfast Bars

Although it's tempting to stock up on breakfast bars you can easily grab on your way out the door and eat on-the-go, a lot of options are unhealthy due to high amounts of sugar and other risks. "Many commercially available breakfast bars are high in sugars and low in fiber," cautions Dr. Geiga.

"Look for bars with whole grains, nuts, and seeds, or make your own at home." This ensures you have control over the ingredients and can avoid excessive sugar.

9. Biscuits

Biscuits, commonly enjoyed as a special breakfast item, may pose challenges for individuals over the age of 40 seeking to shed body fat. These buttery goods, which are very delicious, are often high in refined flour, sugar, and unhealthy fats, contributing to excess calorie intake and potential weight gain. Over time, this cycle of sugar highs and crashes can contribute to insulin resistance, a condition associated with metabolic dysfunction. Additionally, biscuits are often high in unhealthy fats and calories, which can further contribute to weight gain and metabolic sluggishness.

Destini Moody, RD, highlights that biscuits present a dual challenge by combining the issues associated with both bacon and cereal, creating a double threat to health. "The problem with biscuits is a combination of both bacon and cereal as biscuits are made using butter or shortening, two sources of saturated fats that are not the best for health. Due to being dense in both fat and flour, just one biscuit can contain 200 calories and that doesn'[t even include any gravy, butter, or honey that is added. The real trouble comes when you opt for a breakfast sandwich made with biscuits, as the addition of things like sausage and cheese can make for quite the A.M. calorie bomb," she reveals.

She recommends we grab a breakfast grain that is more calorie-friendly , such as an English muffin.

10. Sugary Granola

Granola may seem like a healthy choice when breakfast or snack time rolls around. After all, it typically contains healthy ingredients like oats, nuts, seeds, and sometimes even dried fruit. But the issue lies in the sneaky sugar content of most store-bought granolas, which could harm your metabolic health over time.

"Granola is typically loaded with added sugars, unhealthy fats, and calories," Jesse Feder, dietitian and CPT, says. "The high amount of sugar and fats can cause inflammation throughout the GI tract and body. This can lead to a slower metabolism as well." Yikes!

Luckily, there are healthy options out there—you just have to keep your eye out for them and pay attention to nutrition labels. "I recommend looking for granola that does not have a lot or any added sugars and have a simple ingredient list," Feder says. "You can also opt for making your own homemade granola so you can control what goes into it."

11. Processed Breakfast Meats

Processed breakfast meats, such as sausages and bacon, are often high in saturated fats, sodium, and additives, making them a less-than-ideal choice for those aiming for faster weight loss. The saturated fats in these meats have been associated with weight gain and increased risk of cardiovascular issues.

"Processed breakfast meats contain high levels of sodium and unhealthy fats. Cutting them out can lower your overall sodium intake and reduce inflammation, helping the body shed excess water weight," Abraham reveals.

12. Instant Oatmeal Packets

Instant oatmeal packets , especially those with added flavors, are another breakfast item that can be surprisingly high in sugar. Dr. Natkin points out, "Flavored instant oatmeal packets can contain up to 12 grams of sugar per serving, leading to spikes in blood sugar and subsequent crashes." These crashes can prompt cravings and overeating, hindering efforts to lose belly fat.

Choose plain oats and sweeten them naturally with a small amount of honey or fresh fruit. Preparing overnight oats with almond milk and chia seeds is also a nutritious option that provides sustained energy.

13. Sweetened Coffee Drinks

Need a pick-me-up? If you're like most people, you reach for coffee upon waking. Experts warn that it's important, however, to avoid sugary varieties for your health . "Flavored coffees and sugary creamers can add a significant amount of sugar to your morning routine," cautions Dr. Geiga.

" Choose black coffee or add a splash of unsweetened almond milk instead." Many coffee drinks are laden with sugars that contribute to glucose spikes and subsequent crashes, undermining your efforts to maintain stable energy levels throughout the morning.

14. Fruit Juices

Fruit juice may seem like a natural, healthy morning beverage. Unfortunately, though, most varieties are unexpectedly loaded with sugar and stripped of the nutrients offered by whole fruit. "Fruit juices lack fiber and can cause a rapid increase in blood sugar levels," explains Dr. Geiga.

"Opt for whole fruits or dilute juices with water." Whole fruits provide fiber and a slower release of sugar into the bloodstream.

15. Commercial Smoothies

Many commercially available smoothies, especially those from cafes and stores, may contain high levels of sugars, syrups, or sweetened fruit juices, compromising their nutritional value. While smoothies can offer a quick and tasty way to consume fruits and vegetables, it's crucial to be mindful of their ingredients.

"Many commercial smoothies are packed with added sugars, and liquid calories may not be as satisfying as solid ones. Preparing homemade smoothies with whole fruits and vegetables ensures a nutritious and low-calorie option," Abraham shares.