American nutritionist Maddison Salinger the University of Miami Diabetes Research Institute has published a list of foods that are undesirable to eat for breakfast due to their effect on blood glucose levels. According to him, sharp morning sugar spikes can negatively affect well-being and, over time, increase the risks of metabolic disorders.
The specialist emphasizes that the first meal forms the energy balance for the whole day. Excessive amounts of fast carbohydrates without sufficient protein and fiber contribute to a sharp increase in glucose levels, and then their fall, which can cause fatigue and a feeling of hunger.
Among the foods that are not recommended for breakfast:
Pancakes with syrup - the combination of refined flour and sugar syrup has a high glycemic index and causes a rapid rise in blood sugar.
Waffles — contain a significant amount of carbohydrates and are often served with sweetened toppings.
Fruit smoothies — in liquid form, fruit is absorbed faster, which can lead to a sharp increase in glucose, especially if the drink does not contain protein or fiber.
Pastries, even without filling, usually contain a lot of refined carbohydrates and sugar.
French toast with syrup — additional sweet ingredients increase the load on the glucose regulation system.
Cereals, especially sweet options, break down quickly and cause a sugar spike, after which you may feel tired.
White bread - due to its low fiber content, it quickly increases blood glucose levels.
Fast food is high in calories and low in nutritional value, which does not contribute to stable energy levels.
Sweetened oatmeal — Instant oatmeal often contains added sugar and is heavily processed.
Granola — in many cases, contains additional sugar and oils, which increases its glycemic load.
Experts emphasize that for stable energy levels, it is worth choosing breakfasts with sufficient protein, healthy fats, and fiber - this helps maintain a long-lasting feeling of satiety and a more even body response to glucose.
