The 1 Thing You Should Never Eat First Thing in the Morning, According to Dietitians

Breakfast is meant to kick-start your day and give you enough fuel to power through until midday. So what you eat first thing in the morning matters, and dietitians say there are certain foods to incorporate and others to avoid.

“A balanced breakfast aims to create a meal that stabilizes blood sugar, supports metabolism and keeps you satisfied throughout the morning,” says Laura Isaacson, RD, CDCES, CSOWN, FAND, CD, senior director of clinical dietetics at Vida Health. A balanced breakfast should incorporate protein, fiber and healthy fats, she adds.

Protein—think: eggs or Greek yogurt—slows digestion, prevents blood sugar spikes, reduces hunger, preserves lean muscle mass and supports fat loss, says Isaacson, who recommends consuming 25 to 35 grams at breakfast.

Fiber slows glucose absorption, supports gut health and helps you feel full, she says. Including at least 8 to 10 grams first thing in the morning by eating berries, nuts, avocado, vegetables and whole grains is a good idea. Healthy fats, like nuts, nut butters, avocado and olive oil, increase satiety, slow gastric emptying and reduce post-meal sugar spikes.

Greek yogurt with berries, nuts, and chia seeds, eggs with avocado and sautéed vegetables, or oatmeal with berries and nut butter are some ways to combine these nutrients in a balanced way to give you energy, Isaacson adds.

Now that you know what you should eat for breakfast, dietitians say there’s one food in particular that you shouldn’t eat first thing in the morning. Here’s why you should avoid it. 

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The 1 Thing To Avoid Eating in the Morning, According to Registered Dietitians

If you often grab a doughnut or munch on a bowl of sugary cereal in the morning, dietitians suggest rethinking these choices to avoid eating sugar for breakfast.

“When you consume a high-sugar breakfast or drink on an empty stomach, your body will break down and absorb that sugar quickly because it doesn’t have the foundation of protein or fiber to slow it down,” says registered dietitian Lauren Twigge, MCN, RD.

This will lead to a rapid blood sugar spike, which triggers a large insulin response in your body, she says. And that will cause a quick drop in blood sugar later in the morning, leaving you with low energy, fatigue and difficulty concentrating.

Over time, repeated blood sugar spikes contribute to insulin resistance, weight gain and a higher risk for Type 2 diabetes, Isaacson says. “Diets high in added sugar are also associated with poorer metabolic health, including elevated triglycerides and increased inflammation.”

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Some people may experience these effects more strongly, including those with insulin resistance, Type 1 or Type 2 diabetes or individuals sensitive to low blood sugar, Twigge explains. People trying to lose weight, those with polycystic ovary syndrome or anyone who regularly experiences morning energy crashes are more likely to be affected, Isaacson adds.

Children and teens are especially vulnerable to excess sugar, says Marquita Lyons-Smith, DNP, APRN, CPNP-PC, CNE, health administration program director at North Carolina Central University. When they consume more than 25 grams per day, as recommended by the American Academy of Pediatrics, they may experience an increased risk of excessive weight gain and cardiometabolic complications.

Other Foods To Avoid First Thing in the Morning

Along with sugar, dietitians recommend staying away from a few other foods first thing in the morning, including:

• Fried or greasy foods, like bacon, doughnuts or hashbrowns, can slow digestion too much and lead to sluggishness, Isaacson says.

• Ultra-processed foods. Packaged breakfast sandwiches or processed breakfast meats can increase your cardiovascular disease risk, Dr. Lyons-Smith says.

• Refined carbohydrates. Bagels, white toast and many cereals are high in sugar and refined carbs, which can spike blood sugar and cause energy crashes later, Twigge says.

• Processed meats. Bacon and sausage are often high in sodium and unhealthy fats, which can increase inflammation over time and harm heart health, Isaacson says.

• Strong coffee. Isaacson says caffeine stimulates cortisol, which is already elevated in the morning. Sipping coffee on an empty stomach can intensify jitteriness, digestive discomfort and blood sugar fluctuations.

• Sugary beverages. Frequently consuming soda, energy drinks and sweetened coffee has been linked to diabetes, hypertension and metabolic syndrome, Dr. Lyons-Smith says.

Related: ​​50+ Satisfying Vegan Breakfasts To Power Your Day

What You Should Eat for Breakfast Instead

A balanced breakfast consists of protein, fiber and healthy fats, Twigge tells Parade.

Sold protein sources include eggs, Greek yogurt, tofu, cottage cheese and nuts, Dr. Lyons-Smith says. “Protein slows digestion and helps stabilize blood glucose levels while promoting fullness.”

For fiber, opt for whole grains, chia seeds or fresh fruits to keep your blood sugar steady, Twigge recommends. Avocados, olive oil or nuts are good sources of healthy fats.

Adding in berries, leafy greens, dairy products, or fortified plant milks will increase your intake of micronutrient-rich foods, shares Dr. Lyons-Smith.

Related: ‘I’m an Endocrinologist, and This Is the Best Morning Drink for Insulin Sensitivity’

Even if a breakfast high in sugar is the norm for you, and you don’t feel like it’s affecting your health, Isaacson says it could still have long-term consequences.

“If someone has routinely eaten a high-sugar breakfast for years, their body may simply be accustomed to quick bursts of energy followed by mid-morning hunger and later cravings,” she says. “That pattern may feel normal, but normal doesn’t necessarily mean optimal. When people shift to a higher-protein breakfast, they often experience steadier energy, fewer cravings and less afternoon fatigue.”

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Related: The #1 Best High-Fiber Snack for Heart Health, According to Cardiologists

Sources:

• Laura Isaacson, RD, CDCES, CSOWM, FAND, CD, senior director of clinical Dietetics at Vida Health

This story was originally published by Parade on Mar 16, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.