Written by Natalia Laspina
Medically reviewed by Isabela Sorgio (Nutritionist, Mindful Eating Specialist)
Breakfast is essential for providing the energy and nutrients needed to start your day on the right foot. According to nutrition experts, choosing foods low in sugar can make a significant difference, improving your metabolism for the rest of the day.
Why Avoid Sugar at Breakfast?
A large portion of the sugars consumed today are “hidden” in processed foods that are not typically considered sweet. Studies published by the World Health Organization (WHO) recommend that both adults and children reduce their daily intake of free sugars to less than 10% of their total calorie consumption. Simply cutting out 12 teaspoons of sugar per day can promote healthier eating habits.
“We have solid evidence that keeping free sugar intake below 10% of total energy intake reduces the risk of overweight, obesity, and dental cavities,” says Dr. Francesco Branca, Director of the WHO’s Department of Nutrition for Health and Development.
What Are Free Sugars?
Free sugars are those added to foods or beverages by manufacturers, cooks, or consumers, as well as sugars naturally present in honey, syrups, and fruit juices. However, there is no documented evidence of adverse effects from consuming whole fruits.
Tips for Staying Energized All Day
Jessie Inchauspé, a French biochemist and author of the bestselling book The Glucose Goddess Method, shares transformative eating habits on her social media platforms. She emphasizes that your breakfast ingredients significantly impact how much energy you have throughout the day. Her method advocates for savory breakfasts rich in protein, the most satisfying nutrient.
Inchauspé explains that avoiding added sugar in coffee is not enough since glucose also appears in substitutes like honey or agave syrup. To ensure a vibrant and energetic day, avoid breaking your fast with any form of sugar or consuming it on an empty stomach. Doing so can disrupt insulin secretion and increase cravings for calorie-dense foods.
Balanced and Energizing Breakfast Ideas
1. Whole Grain Oat Pancakes with Nuts and Seeds
Whole grain oats are rich in soluble fiber, which helps regulate blood glucose levels. Nuts and seeds add healthy fats and protein, slowing carbohydrate metabolism.
2. Whole Grain Toast with Avocado and Egg
This combination of healthy fats, fiber, and high-quality protein keeps blood glucose levels stable throughout the morning.
3. Greek Yogurt with Berries and Walnuts
Greek yogurt is packed with protein, while antioxidant-rich berries and fiber, along with healthy fats from walnuts, make this a nutrient-dense option that prevents glucose spikes.
4. Scrambled Eggs with Spinach and Mushrooms
This trio is often overlooked for breakfast but provides fiber and essential nutrients without increasing your meal’s glycemic index.
Incorporating these breakfast ideas into your routine can set the tone for a healthier, more energetic day while supporting stable glucose levels.
