Even though you read all these articles that repeatedly remind us that sugar in the morning “is bad”, it’s impossible for you to give it up? No problem. Please note that if sugar must be consumed in moderation for health (no more than 100 grams per day (excluding lactose and galactose) and no more than one glass of sweetened drink according to ANSES recommendations), it is not no need to ban it. Firstly because by doing this, you will be frustrated… so risk going very quickly during the day for a completely unbalanced snack (like the chocolate bar from the office machine that has been eyeing you for several days) . Then because sugar is a useful fuel for the body.
So, good news, you can still eat sugary foods for breakfast if you feel like it. On the other hand, you should avoid the “worst” ones such as pastries, sandwich bread (especially white), industrial fruit juices, refined cereals, biscuits, jam and spread. “Bread, jam and industrial fruit juice are just sugar.” confirms Dr Alexandra Dalu.
Before giving us a good tip to avoid the blood sugar peak, responsible for fat storage (therefore overweight in the long run) and cravings two hours after breakfast: “Sit is complicated for you to skip this combo (bread/jam/fruit juice), the simple fact of adding a yogurt, a piece of cheese or a handful of almonds allows you to avoid the glycemic peak since the sugar found mixed with the rest of the food bolus.”
These foods have the advantage of being stable and therefore making it easier to last until lunch. The nutritionist takes the opportunity to give us the ideal breakfast for “sweet tooths”. It consists of Greek yogurt, nuts or almonds, dried fruits (you will taste “sugar” with them), porridges and protein pancakes. You can add a drink to rehydrate the body and gently restart the digestive system in the morning, such as tea or coffee… Preferably without sugar.