Breakfast Foods Secretly Increase Inflammation, Dietitians Say – Eat This, Not That

Breakfast Foods Secretly Increase Inflammation, Dietitians Say - Eat This, Not That

Breakfast is an important element to spend the day in a balanced and energetic way. But, depending on the foods you choose to eat, breakfast can also quickly sabotage your health.

Many breakfast foods are secretly loaded with ingredients that can become harmful if eaten in large amounts on a regular basis, such as saturated fat and added sugar. And over time, these ingredients can contribute to inflammation in the body.

To learn more about this, we asked dietitians to tell us about the types of breakfast foods we should limit or avoid in order to help reduce inflammation. It’s also important to note that reducing chronic inflammation often requires a lifestyle change, not just changing a few food choices. But limiting your intake of these foods is a good place to start.


Experts warn that the type of coffee you drink in the morning can contribute to ongoing inflammation, so changing the way you drink your morning coffee may help.

“While coffee itself may provide anti-inflammatory benefits, if you add pumps of syrup or dollops of sugar to your cup of joe, you may be doing more harm than good in serving the inflammation,” says Lauren Manaker, medical board member, MS. , RDN, author of First Time Mom Pregnancy Cookbook and Fueling Male Fertility. “Too much added sugar can contribute to inflammation, so sticking to a classic latte with milk, coffee, and a sprinkle of cinnamon will be a better bet.”

Turkey bacon

According to Manaker, turkey bacon is one of the sneakiest foods that can cause inflammation if eaten frequently.

“Although many people lean on turkey bacon because they think it’s a healthier choice, the truth is that it’s still considered processed meat and can be high in fat. saturated,” says Manaker. “Whether you’re a fan of turkey or classic bacon, keep your bacon intake to a minimum when trying to fight inflammation.”

instant oatmeal

Also on the list of sneaky inflammatory foods is a beloved classic: instant oatmeal. But Manaker warns that faster doesn’t always mean better.

“Of course, oatmeal is a classic healthy breakfast that’s packed with fiber, vitamins, and healthy carbs,” Manaker says. “But if you opt for a flavored variety with added sugars, you may be contributing to your inflammation. Stick to unflavored oatmeal and add fresh berries and a drizzle of maple syrup for a little more flavor.”

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Costco Muffins

The appeal of breakfast pastries like muffins or donuts is that they are not only delicious, but can contain large amounts of ingredients known to trigger inflammation when eaten in large quantities. quantity on a regular basis.

“Many muffins are loaded with added sugar, saturated fat, and other pro-inflammatory ingredients,” Manaker says. “While muffins may seem healthy, depending on how they’re made, they may be a not-so-good choice for people trying to reduce inflammation.”

sausage breakfast sandwich

When it comes to managing inflammation at breakfast, Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Handbook and the medical advice expert suggests limiting foods high in one of two inflammatory ingredients: added sugar and saturated fat.

“Although no donut by itself causes inflammation, consistently consuming foods with added sugar in your diet can potentially contribute to chronic inflammation over time“, says Goodson. “They are also generally low in fiber and therefore can contribute to blood sugar spikes and crashes when consumed on their own, which can hurt your daily energy and often impair your health. long-term inflammation.”

“Saturated fat found in sandwiches, pastries, baked goods, and most frozen fast food breakfast items may contribute to increased cholesterol and inflammation if eaten regularly over large amounts of food. long periods of time, and this is especially the case if the individual’s diet is low in fiber and contains other sources of saturated fat throughout the day,” says Goodson.

To help reduce inflammation while still enjoying the foods you love, Goodson suggests replacing muffins and donuts with whole-grain breakfast carbs like oatmeal or 100% wheat bread. whole grains, and choose breakfast sandwiches made with lean meat and whole grain bread or English Muffin.