Breakfast is the time to recharge with energy after hours of fasting, boost your metabolism, and stay energetic until lunch. However, some foods should be avoided as they promote blood sugar spikes, leading to fatigue and snacking cravings.

White Sandwich Bread

White sandwich bread, made from refined white flour, often contains industrial additives and has a high glycemic index. As a result, blood sugar levels spike quickly and then drop rapidly. In other words, you will feel hungry again within an hour, leading to snacking before lunch. Besides being quickly absorbed by the body, it lacks nutrients and vitamins. In the morning, opt for whole-grain bread, fiber-rich cereals, or protein-rich foods like eggs.

Pastries

Pastries made with puff pastry, butter, milk, cream, eggs, and sugar are not nutritious and contain a high amount of carbohydrates, which can disrupt blood sugar balance.

Store-Bought Fruit Juices

Orange nectar, banana, and other concentrated fruit juices are high in sugars and preservatives and are quickly absorbed by the body. It is better to consume whole fruits in the morning.

Biscuits and Cereals

Biscuits or cereal bars are full of quick sugars, fats, and carbohydrates that the body doesn't need. Similarly, many industrial cereals are often too high in sugar. It is recommended to choose a bowl of oatmeal for breakfast, which provides sustained energy throughout the morning without causing spikes or drops in blood sugar levels.

Nutella and Spreads

It is also advisable to avoid chocolate spreads. Being high in calories, palm oil is rich in saturated fats, leading to increased blood sugar and intense insulin secretion.

Store-Bought Jams

In addition to chocolate spreads, avoid consuming store-bought jams, which are often enriched with refined sugars to enhance flavor. If you love spreading jam on your toast, try making it at home, giving you control over the sugar content. Alternatively, you can substitute it with a small amount of good butter or a bit of honey.

Flavored Yogurts

It is important to consume a dairy product in the morning to benefit from calcium and protein intake—but not just any kind. Opt for a glass of cow’s milk or plant-based milk enriched with calcium, plain yogurt, or cottage cheese. Avoid flavored yogurts as they contain too much sugar, as well as dessert creams. Prefer low-fat or Greek-style yogurts, which are creamy, nutrient-rich, and a great source of healthy fats.

By avoiding these foods and making healthier choices, you can better regulate your blood sugar levels and enjoy steady energy throughout the morning.