Kicking off your day with a healthy breakfast can really influence your energy and overall health. But not all breakfast choices are equally beneficial. Some options that seem quick or nutritious might actually be more harmful than helpful.

Nutritionist Het Patel frequently shares valuable health tips with his followers on Instagram. In a post from April 19, he discusses the worst breakfast choices for your hormones. (Also check out: A fitness coach weighs in on whether walking 5K steps daily can aid weight loss: 'It's like running a marathon in work boots.')

"Your breakfast might seem light and healthy, but it could be throwing your hormones out of balance. Here’s what’s going wrong and how to fix it," Het mentioned in his caption. Let’s dive into his recommendations.

1. Cereal and milk combo

Loaded with sugar and lacking in protein, this mix causes insulin surges and energy drops.

A smarter choice: Replace it with homemade granola featuring nuts or seeds and Greek yogurt for improved blood sugar management.

2. Biscuit time with coffee or tea

There's no actual nutrition here, just hollow carbs that will keep you feeling hungry and wanting more sugar.

A smarter choice: Enjoy your coffee or tea after a nutritious meal, and swap out biscuits for a handful of nuts or a boiled egg.

3. A sandwich

White bread and processed fillings can lead to blood sugar spikes and inflammation.

A healthier choice: Opt for whole grain or millet bread, include a protein source like eggs or paneer, and pile on the fiber-rich veggies.

4. Upma or Poha

Even if they appear nutritious, they're primarily made up of carbs, which can cause you to feel hungry again soon after eating.

A smarter choice: Aim for at least half of your meal to be veggies. Limit upma or poha to 60% of your plate and add a protein source like paneer, sprouts, or yogurt to help you feel fuller for longer.

5. Juice and toast

It may seem light, but it's really just a sugar overload—lacking in protein, fiber, and any feeling of fullness.

A smarter choice: Go for whole fruits to get that fiber, and team them up with nut butter on toast or some eggs for a protein boost.

6. Flavored instant oats

Packed with hidden sugars and lacking in fiber and protein, these can lead to mid-morning sugar crashes and cravings.

A smarter choice: Try plain rolled oats and mix in chia seeds, nut butter, and fresh fruit for a more balanced meal.

7. Only fruits for breakfast

Relying solely on carbs can lead to rapid hunger, mood fluctuations, and a lack of proper energy for your body.

A smarter choice is to combine your fruit with protein sources like Greek yogurt, hard-boiled eggs, or cottage cheese to keep your energy levels steady.

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