A health specialist has sounded the alarm about three breakfast staples that could be detrimental to your health.
Dr Alexandre Olmos, an expert in cardiovascular risks, musculoskeletal ultrasound, and sports medicine, has indicated that these morning favourites might pose a risk mainly due to their content of one particular ingredient.
According to Dr Olmos, these common breakfast choices can trigger spikes in blood sugar and even cause insulin levels to soar. The culprit behind these adverse effects appears to be sugar, reports Surrey Live.
He’s provided a rundown on what he dubs the “worst common breakfasts”.
1) White bread
On the subject of white bread, Dr Olmos commented: “This breakfast rapidly spikes blood sugar levels but after a few hours causes a sharp drop in energy and uncontrolled cravings. Moreover, it lacks the essential nutrients your body needs.”
Healthline points out that bread is high in carbohydrates and states that white bread contains approximately 13 grams of carbs. These are converted by our bodies into glucose, resulting in increased blood sugar levels, so moderation is advised.
While some studies have found an association between high-carb meals and a heightened likelihood of developing type 2 diabetes and metabolic syndrome, Healthline also mentioned that whole-grain breads, being rich in fibre, may actually contribute to stabilising blood sugar levels.
2) Sugary cereal
Healthline has highlighted that many breakfast cereals are high in sugar, particularly those made with refined grains and sugars. These have a high glycemic index, which could potentially cause a spike in blood sugar levels.
The health website emphasises the importance of checking food labels to understand the sugar content per serving. Cereals made with whole grains and those with less or no added sugars could aid in controlling blood sugar levels.
3) Processed fruit juice
Dr Olmos, speaking to La Vanguardia, warned against consuming fruit juice or sugar-laden smoothies. These can cause an insulin spike due to their sugar content, leading to energy depletion, fatigue, and hunger.
BBC Good Food notes that juice is a source of ‘free sugar’ (the type we’re advised to limit). Fruit also contains fructose (a form of sugar), and some experts suggest that consuming this in liquid form in large quantities could affect the liver.
This could potentially lead to health complications such as type 2 diabetes and obesity. UK dietary guidelines recommend limiting juice intake to one 150ml glass per day.
However, moderation is key, and juice can be part of a balanced diet.
NHS advice on sugars
According to the NHS, most people consume too much ‘free sugars’, found in items like fizzy drinks, chocolate, biscuits, and even breakfast cereals. Therefore, it’s crucial to check food labels.
The NHS warns that excessive sugar intake can negatively impact children’s health, potentially leading to tooth decay and the accumulation of fat, which could result in weight gain, type 2 diabetes, cancer, and heart disease.
The health service also clarifies that natural sugars present in items like honey and syrup, as well as unsweetened juices and smoothies, are categorised as free sugars. However, the sugars found in milk, fruit, and vegetables are not, indicating there’s no need to reduce their consumption.
It’s crucial to note, though, that these sugars will still be included in the total sugar figure displayed on your food labels.
You can learn more about sugar via the NHS website here.