We all know the type: the person who comes into their office with their perfectly prepped breakfast, extolling its nutritional value and implying it’s the key to living until 110. Granola bowls, green smoothies and low-fat yoghurts have become the aesthetic incarnations of healthy eating – plastered across Instagram feeds and sold as the virtuous alternative to the fry-ups us normal (read: sane) people prefer.
But according to Dr Asiya Maula, private GP at The Health Suite, some supposedly ‘healthy’ breakfast staples may not be quite as good for us as people think. In fact, she warns that regularly relying on certain ultra-processed or high-sugar foods can contribute to inflammation, blood sugar spikes and metabolic stress – all things increasingly linked to how the body ages over time.
‘People often assume that if a food is considered healthy, it will automatically support longevity,’ Dr Maula explains. ‘But how your body responds to that food on a daily basis is what really matters when it comes to ageing well.’
In other words, just because something is sold with words like ‘protein-packed’ or ‘low-fat’ slapped across the front, it doesn’t necessarily mean your body sees it as health food. Here are the three breakfast staples she says may be doing more harm than good.
Granola and ‘healthy’ cereals
There are few breakfasts that feel healthier than granola. Add some Greek yoghurt and berries and suddenly you feel like the kind of woman who goes to expensive Pilates classes and drinks matcha.
The problem, according to Dr Maula, is that many granolas and health-branded cereals are still surprisingly high in sugar – even the ones marketed as wholesome or natural. Ingredients like honey and dried fruit may sound healthier than refined sugar, but they can still cause significant spikes in blood sugar levels, particularly first thing in the morning.
And because granola is often positioned as a ‘healthy’ food, people massively underestimate how calorie-dense it actually is. A seemingly innocent serving can easily top 400 calories once a big dollop of yoghurt is added – and still leave you hungry an hour later. ‘Frequent blood sugar spikes can contribute to inflammation and energy crashes over time,’ Dr Maula says. ‘This can impact metabolic health, which is closely linked to how the body ages.’
Instead, opt for lower-sugar breakfasts that provide steadier energy, such as plain oats, eggs or natural yoghurt with fresh fruit. Think less £8 smoothie vibes, more protein and fibre that actually keeps you full.
Fruit juices and smoothies
Fruit juice is basically the biggest con in marketing history. Somewhere along the line, orange juice became synonymous with health despite containing as much sugar as most fizzy drinks.
And while smoothies may look virtuous – especially when they’re glowing green and cost the same as a new coat – Dr Maula says they can still deliver a huge amount of sugar in an incredibly short space of time.
The issue is partly down to fibre. Whole fruit naturally contains fibre that slows down sugar absorption and helps regulate energy levels, but once fruit is blitzed into juice or smoothies, that structure changes significantly, meaning sugar can be absorbed much more quickly by the body.
‘When sugars are absorbed quickly, it can lead to fluctuations in blood sugar and increased hunger later on,’ Dr Maula explains. ‘Over time, this pattern may contribute to processes associated with ageing.’
And because smoothies are usually consumed in minutes rather than eaten slowly, it’s incredibly easy to consume the equivalent of several pieces of fruit – plus juices, nut butters, sweetened yoghurt and syrups – without feeling remotely full afterwards.
Dr Maula says whole fruits are generally the better option, as the fibre helps support steadier energy and better metabolic balance overall.
‘Low-fat’ yoghurts
Few foods scream ‘diet culture circa 2004’ like a low-fat yoghurt. But despite its healthy reputation, Dr Maula warns its often far less virtuous than people assume – and can be significantly more processed than full-fat alternatives.
‘Removing fat often leads to products being reformulated with extra sugars or additives,’ Dr Maula explains. ‘That can affect satiety and metabolic balance in ways people don’t expect.’
And while many people still fear full-fat dairy thanks to decades of diet messaging, fat really does play an important role in helping us feel satisfied after eating. Low-fat yoghurts, on the other hand, can sometimes leave people hungry again surprisingly quickly – making it much easier to overeat later in the day.
Instead, Dr Maula recommends opting for natural or full-fat yoghurt with no added sugar, which can help support more stable energy levels and keep you fuller for longer.
