These are the worst foods to start your day with. Nutritionist explains why

The first thing you have in the morning often dictates your energy levels during the day. Studies have indicated that starting your day with foods high in sugar content can spike your blood sugar level, which could lead to lower energy levels, weight issues and a condition called prediabetes.


Nutritionist Lovneet Batra shared an Instagram post revealing the three foods that are worst for breakfast or to start your day with.

“Your favourite chai and biscuits or that packet of breakfast cereal and those innocent lil fruit juice boxes first thing in the morning is about to make you diabetic in the long run,” the nutritionist said in the caption of her post.

TheĀ worst foods, according to the nutritionist, are:

  • Tea/coffee
  • Fruit juice
  • Breakfast cereals/energy bars

“Yes. As harmless as they sound, starting your day with your chai or coffee, or cornflakes or wheatflakes and other loved breakfast cereals and even, fruit juices – be it boxed or freshly squeezed, is really going to spike your blood sugar up the wall and will not benefit you as much as you think,” she said in the caption.

The expert added that tea and coffee, which contain caffeine, even in small amounts, could increase your blood glucose by 50%.

But if you think you can have fruit juice instead, which many might think is healthy, but it’s not.

“Strained fruit juices lose out on the fibre that’s supposed to help your gut. Plus, the added sugar in the juice box or even the fruit sugars in the freshly squeezed cup will jarr your blood sugar levels if you have them on an empty stomach,” explained the expert.

Similarly, breakfast cereals have more added sugars in the form of inverted corn syrup, preservatives and flavouring agents, than biscuits and cookies, as per the nutritionist.

What should you start your day with instead?

  • Hydrate your body with warm water when you wake up.
  • Stick to soaked nuts and seeds to fuel in the morning.
  • Prefer savoury breakfast options such as sprouts, eggs, vegetables or dal cheela, which is high in protein and fibre.
  • For porridge options: Have steel-cut oats with whole milk (prefer A2).

“These foods will help calm your hormones, avoid a major insulin spike and subsequent hormone Imbalance and keep you full for longer,” suggested Lovneet Batra.

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