Importance Score: 45 / 100 🔵
Are Your Breakfast Staples Causing Fatigue? Nutritionist Highlights Common Breakfast Mistakes
Many Britons regularly start their day with toast, cereal, and pastries, but a health expert has cautioned that these common breakfast choices could be contributing to feelings of tiredness, cognitive impairment, and intense cravings. Nutrition coach Steve Bennett explained that highly processed carbohydrates, such as white bread and sugary cereals, are often deficient in fibre and are rapidly broken down into glucose within the body.
The Impact of Blood Sugar Spikes on Energy Levels
This swift digestion can lead to significant elevations in blood sugar, subsequently causing energy levels to plummet. Mr. Bennett stated, “Substantial glucose surges are primarily triggered by refined carbohydrates, particularly those lacking in fibre content.” He advocated for substituting these types of foods with options richer in protein and fibre, suggesting alternatives such as:
Healthy Breakfast Alternatives for Sustained Energy
Eggs and Spinach: A Protein and Nutrient-Rich Option
This breakfast option delivers a beneficial combination of protein and vital nutrients. Eggs, a nutrient-dense food, are packed with essential vitamins and minerals, including vitamins A, B12, and D.
Spinach, conversely, is abundant in vitamins A, C, E, and K, as well as iron, folate, and fibre.
Greek Yoghurt with Berries: Protein and Gut Health Benefits
Greek yoghurt serves as another excellent source of protein, promotes healthy gut bacteria, and provides calcium. Reduced-fat and fat-free versions are widely accessible in supermarkets.
Berries, especially high-fibre varieties like blueberries, can also support a balanced gut microbiome. They further offer antioxidants, which can protect against cellular damage.
Prevalence of High-Carbohydrate Breakfasts
Research conducted by Saga Health Insurance indicated that 39% of individuals commence their day with carbohydrate-dense meals, including toast, cereal, or pastries.
In contrast, 27% opted for protein and fibre-rich foods, aligning with Mr. Bennett’s recommendations.
Hidden Sugars in “Healthy” Foods
Mr. Bennett further noted that certain foods often perceived as healthy—such as some granola bars, fruit juices, smoothies, and low-fat yoghurts—can “contain comparable amounts of sugar to desserts and significantly elevate blood glucose.”
“Unexpected offenders like rice cakes (possessing a higher glycemic index than sugar), dried fruit, sushi prepared with white rice, and surprisingly, sweet potato fries can induce considerable glucose spikes,” Mr. Bennett clarified.
Long-Term Health Risks of Blood Sugar Imbalance
Repeated and frequent blood sugar spikes over prolonged periods can contribute to insulin resistance, thereby increasing the likelihood of developing health issues such as obesity, type 2 diabetes, and cardiovascular disease.
Strategies to Mitigate Blood Sugar Spikes
Mr. Bennett advised that incorporating a brief 10-minute walk after meals can effectively help diminish glucose surges by up to 30%, as gentle physical activity assists muscles in utilizing surplus glucose.
Consuming a tablespoon of apple cider vinegar diluted in water before meals can also reduce post-meal glucose levels by up to a fifth, according to the expert.
He concluded, “Integrating fibre (vegetables, salads, and whole grains), protein (lean meats, legumes, or tofu), and healthy fats (avocado, nuts, and olive oil) into each meal slows down the absorption of sugars and aids in maintaining stable blood glucose levels.”