Some breakfast foods widely regarded as healthy may actually contribute to weight gain and worsen metabolic health, an expert has warned.
According to Britain's Daily Mail on Friday, Dr. Asiya Maula, a health specialist, identified granola, fruit juices and smoothies, and low-fat yogurt as typical "high-sugar foods with a wholesome image." Despite their healthy reputation, these foods are often high in sugar or fail to provide lasting fullness, leading to overeating, she said.
Granola and health-oriented cereals are perceived as nutritious because they contain nuts and grains, but in many cases they are high in sugar and calories, Maula noted. When paired with honey or sweetened yogurt, a single serving can easily exceed 400 kcal, she said. The healthy image of these foods also makes it easy to underestimate actual calorie intake.
Fruit juices and smoothies also warrant caution, she emphasized. Blending or concentrating fruit reduces dietary fiber while allowing sugars to be absorbed more quickly. Even drinks with a strongly healthy image, such as orange juice, can lose some nutrients during processing while delivering higher sugar intake, she explained. Because liquid foods do not sustain fullness for long, hunger tends to return quickly, she added.
Don't Be Fooled by 'Low-Fat'… "It May Leave You Hungrier"
Low-fat yogurt also requires caution, she said. Sugar or additives are often used to compensate for reduced fat, which can be detrimental to blood sugar management and satiety.
"Many people try to avoid foods containing fat for dieting purposes, but fat plays an important role in maintaining fullness," Maula said. "Low-fat products can actually make people feel hungry more quickly, potentially leading to additional intake or overeating."
She pointed to "rapid hunger" as a common problem with these foods. Frequent hunger can lead to repeated snacking and blood sugar spikes, and over the long term may contribute to inflammation, lower energy levels, and deteriorating metabolic health, she explained. Such changes can also affect the body's aging process, she added.
As alternatives, she recommended foods rich in protein and dietary fiber, such as oatmeal, eggs, unsweetened plain yogurt, and fresh fruit. These options are relatively low in sugar and provide longer-lasting fullness, helping support more stable energy management and eating habits.
