Breakfast is supposed to "kickstart" the day and provide energy for the first hours. But not only the act of eating is important – but also what you put into your body in the morning. According to dietitians, there is one main food you should avoid immediately after waking up: Sugar.
If you tend to start your morning with a donut, sweetened cereals, or sweetened coffee, you may be harming your energy levels later in the day.
According to nutritionist Lauren Twig, when sugar is consumed on an empty stomach, the body absorbs it especially quickly, because there is no protein or fiber to slow down the process. The result is a sharp rise in blood sugar levels, which leads to increased insulin secretion – and then to a sharp drop in sugar levels later in the morning.
The result: Fatigue, early hunger, difficulty concentrating and a feeling of an energy "crash".
Long-term effects
According to a senior clinical dietitian, a diet high in sugar over time may lead to:
Insulin resistance
Weight gain
Increased risk of type 2 diabetes
Damage to metabolic health and increased inflammation in the body
Who is at higher risk?
There are people who will feel the effect of sugar in the morning more strongly, including:
People with insulin resistance
People with diabetes
Women with polycystic ovaries
Those trying to lose weight
People who experience "energy crashes" during the day
Children and teenagers are also particularly sensitive to high sugar consumption, which may lead to weight gain and metabolic problems.
What else is not recommended to eat, and what is recommended instead?
In addition to sugar, experts also recommend being cautious with:
Fried or fatty foods like bacon or fried potatoes
Highly processed foods, such as ready-made breakfast sandwiches
Processed carbohydrates like bagels or white bread
Processed meats high in sodium and fat
Strong coffee on an empty stomach, which may increase irritability and harm digestion
Sweetened beverages like energy drinks or sweet coffee
So what should you eat?
A balanced breakfast should include a combination of:
Protein – Eggs, yogurt, cheeses or tofu
Fiber – Fruits, vegetables, whole grains or chia seeds
Healthy fats – Avocado, nuts or olive oil
This combination helps maintain stable sugar levels, reduce hunger and provide long-lasting energy.
According to experts, even if you are used to a sweet breakfast and do not feel it is a problem, it is possible that the body has simply adapted to a pattern of "ups and downs" in energy. Switching to a meal richer in protein and fiber may improve the feeling of fullness, reduce cravings and maintain stable energy levels throughout the day.