Rachael Davis
First thing in the morning, many of us can’t handle anything too heavy or rich breakfast-wise. If you’ve ever visited the States and felt like starting your day at an IHOP, you’ll know it’s a sentiment that’s lost on a fair share of our American cousins.
Cereal is seemingly the ideal choice for most mornings: not too heavy, often fibrous, and usually sugary enough that you’ve got the energy to haul yourself onto a commute.
However, it’s probably not lost on you that cereal is a little lacking in the nutrition department, and the energy from that sugar comes at the cost of, well, eating a load of sugar.
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With that in mind, it will come as no surprise that a nutritionist reckons there are healthier ways to start your days.
Jessie Inchauspe, a biochemist specialising in glucose health, has warned that the sugary nature of breakfast cereal causes a spike in blood sugar and a corresponding spike in insulin release.
Insulin is the hormone that regulates our blood sugar levels, serving as the gatekeeper for sugar entering our cells. When our blood sugar regularly spikes and we then regular release that insulin, over time our bodies can become resistant to it. This is what causes Type 2 diabetes.
Even before diabetes sets in, spikes in blood sugar can harm 'our body’s ability to make energy efficiently, makes us tired, and kicks off all kinds of side effects', according to Inchauspe.
She went on to explain that we may get a bit of a buzz from the sugar rush, and it can also trigger cravings for more once the buzz has worn off.
"That breakfast will also deregulate our glucose levels for the rest of the day, so our lunch and dinner in turn will create bigger spikes," she explained.
So, what does Inchauspe recommend instead?
For her, the best route is to go for something savoury that features protein, fibre and healthy fats.
An omelette with some avocado would be one example, although you may struggle to find the time to make something like that during the morning rush.
Beans on toast, meanwhile, is a great option if you want protein, fibre and fat, especially if you opt for wholemeal bread rather than white bread. Beans release energy slowly in the gut too, so you may be ward off hunger through to lunchtime too.