Toast, cereal and pastries are breakfast staples for millions of Britons, but a nutritionist has warned they may lead to fatigue, brain fog and cravings. Health coach Steve Bennett explained that ultra-processed carbohydrates like white bread and sugary cereals lack fibre and are digested rapidly into sugar.
This can lead to blood sugar spikes which can leave you feeling sluggish later. Mr Bennett said: “Big blood sugar spikes are primarily caused by ultra-processed carbohydrates, especially those stripped of fibre.” He recommended swapping such foods for others which are higher in protein and fibre, such as:
Eggs and spinach
This breakfast dish offers a combination of protein and essential nutrients. Nutrient-rich eggs are packed with essential vitamins and minerals including vitamins A, B12 and D.
Meanwhile, spinach is rich in vitamins A, C, E, K, as well as iron, folate and fibre.
Greek yoghurt with berries
Greek yogurt is another good source of protein, fuels good gut bacteria and contains calcium. Low and non-fat varieties are readily available in supermarkets.
Berries, particularly those with a high fibre content like blueberries, can also promote a healthy gut microbiome. They also contain antioxidants which can protect against inflammation.
Research by Saga Health Insurance found that 39% of people start their day with carbohydrate-heavy meals such as toast, cereal or pastries.
Meanwhile, 27% opted for the kind of protein and fibre-rich foods recommended by Mr Bennett.
He added that foods often considered healthy — such as some granola bars, fruit juices, smoothies and low-fat yoghurts — can “contain as much sugar as desserts and are big spikers”.
“Unexpected culprits like rice cakes (higher glycemic index than sugar), dried fruit, sushi with white rice, and even sweet potato fries can trigger large glucose spikes,” Mr Bennett said.
Repeated blood sugar spikes over time can contribute to insulin resistance, increasing the risk of health problems including obesity, type 2 diabetes and heart disease.
Mr Bennett advised that going for a short 10-minute walk after eating can also help reduce glucose spikes by up to 30%, because gentle movement helps muscles use up excess sugar.
Drinking a tablespoon of apple cider vinegar in water before meals can also lower post-meal glucose levels buy up to a fifth, the expert said.
He added: “Incorporating fibre (vegetables, salads, and whole grains), protein (lean meats, legumes, or tofu) and healthy fats (avocado, nuts, and olive oil) at every meal slows the absorption of sugars and helps maintain steady blood glucose levels.”