3 seemingly healthy breakfast foods that can actually harm your health.
Oatmeal, coffee, or instant cereals are often considered healthy breakfast choices. However, these familiar foods can lead to excess calorie intake, increased blood sugar, and negative impacts on metabolic health
VietNamNet•18/10/2026
I usually eat oatmeal or instant cereal for breakfast, and occasionally have coffee with salt and cream, but I haven’t lost weight as I hoped. Please advise! (Nguyen Huong – Hanoi )
Dr. Pham Viet Hoang, former Deputy Director of Tue Tinh Hospital, Hanoi, advises:
Breakfast provides energy to the body after a long night and contributes to maintaining concentration throughout the day. However, not all foods considered healthy are good if consumed incorrectly. Oatmeal, coffee, or instant cereals can become excessive nts
If you maintain a long-term habit of eating breakfasts that are high in sugar and low in protein and fiber, you may face the risk of weight gain, difficulty controlling blood sugar, and negative impacts on your metabolic health
Here are three common breakfast choices that are not good for your health:
1. Oatmeal mixed with lots of sugar and dried fruit
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Oats are rich in soluble fiber beta-glucan, which helps control cholesterol and promotes a feeling of fullness for longer
However, oatmeal can be high in calories and sugar if too much brown sugar, honey, dried fruit, or syrups are added. Some dried fruits contain added sugar, while the natural sugars in fruit become more concentrated due to water loss. Therefore, consuming large portions with many sweet ingredients can significantly increase the overall energy content of breakfast
Consuming excessive amounts of carbohydrates, especially when accompanied by high levels of added sugar, can cause a rapid spike in blood sugar after meals. If this excess energy intake persists, the risk of weight gain and metabolic disorders also increases
2. Coffee with extra sugar, condensed milk, and cream
Pure coffee contains caffeine to increase alertness and antioxidants. However, the benefits of this beverage may be limited if you regularly add a lot of condensed milk, sugar, or heavy cream
These ingredients significantly increase the calorie and sugar content in each cup of coffee. If you drink sugary coffee daily, while also being inactive or consuming excess calories, you may gain weight and accumulate excess fat. These factors increase the risk of metabolic problems, including type 2 diabetes
3. Instant cereals contain a lot of sugar
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Packaged cereals are a convenient option for busy people. Some products are fortified with vitamins and minerals, but that doesn’t mean all of them have optimal nutritional content
Refined cereals, especially those coated with sugar, honey, or syrup, can contain a lot of added sugar but little fiber. When eaten with sweetened milk or sweet toppings, the total sugar intake at breakfast increases even further
Meals high in refined carbohydrates and low in protein and fiber can cause blood sugar to rise rapidly after eating, leading to earlier feelings of hunger
When choosing breakfast cereal, you should carefully read the nutritional information label, prioritizing products made from whole grains, rich in fiber, and low in added sugar. You can enjoy it with unsweetened milk, unsweetened yogurt, or some nuts to increase nutritional value and make your breakfast more balanced
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