Feeling sleepy after breakfast? It’s the bread with sweet milk tea that’s to blame! 3 low-sugar breakfasts full of energy

Getting up in the morning and having breakfast gives you energy to meet the challenges of each day. However, are some people used to eating a piece of bread and a cup of sweet milk tea for breakfast? Although this breakfast combination is delicious, it often has the problem of too much sugar. Not only is it easy to gain weight, it will also make you drowsy and tired early in the morning! British nutrition experts recommend 3 low-sugar but delicious breakfasts. If you eat them right, you can be full of energy all day long!

Strawberry toast, chocolate toast, red bean bread, pineapple bread, crispy bread... These sweet breads are the favorites of Taiwanese people. Jam toast is also a common breakfast for students and office workers. They all contain a lot of sugar. Even salty bread often contains a lot of refined sugar and even a variety of artificial additives in the seasoning. Moreover, this type of bread contains refined starch, which can easily increase blood sugar in a short period of time.

High sugar levels cause blood sugar fluctuations, lack of energy and drowsiness

So, what’s so bad about high amounts of sugar? Firstly, high-sugar foods can easily affect blood sugar fluctuations and make people drowsy. If you arrive at the company at 9 o'clock, eat a piece of bread and drink a cup of sugary milk tea, you may feel good when you are full, but you will start to feel sleepy around 10 o'clock.

In addition to lack of energy, blood sugar is often unstable, which can easily cause an imbalance in insulin secretion in the long run, may lead to chronic inflammation of the body, and have many adverse effects on health.

Refined sugar contains empty calories and has no nutrition. The more you eat, the more tired you become.

Furthermore, these high-sugar breakfasts often contain a lot of refined sugars such as white sugar and high fructose syrup during the production process. Although they can provide calories, they contain almost no nutrients needed by the body and are considered "empty calories" foods.

If you want to be energetic in the morning, breakfast is the key. Adequate intake of carbohydrates (preferably from non-refined staple foods), protein and other nutrients can supply energy to the brain, stabilize blood sugar, and you will naturally feel better. If you only eat breakfast rich in refined sugars, be careful or you may feel more tired the more you eat!

A US study found that compared with people who do not drink sugary drinks at all, people who drink sugary or carbonated drinks every day have a 30% increase in visceral fat during the six years of the study.

Drinking sugary drinks every day may increase your visceral fat

In addition, a US study found that compared with people who do not drink sugary drinks at all, people who drink sugary or carbonated drinks every day have a 30% increase in visceral fat during the six years of the study. Excessive visceral fat can easily increase the risk of chronic diseases such as heart disease and type 2 diabetes.

After reading this, I believe everyone has discovered the harm of eating a high-sugar breakfast! So what should we eat? According to the British Daily Mail report and the advice of nutrition expert May Simpkin, the following three breakfasts can make you full of energy and achieve excellent work performance!

3 breakfasts to keep you energetic

1. Eggs: Scrambled eggs, boiled eggs, and poached eggs are all good eggs!

As mentioned before, it is important to supplement protein for breakfast. It not only provides the nutrients the body needs, but also stabilizes blood sugar, maintains good spirits and increases satiety. Eggs are rich in protein, and it is a high biological value protein that is easily absorbed and utilized by the human body. Eggs are also rich in nutrients such as lecithin, lutein, and zeaxanthin. Lecithin helps metabolize blood lipids and cholesterol, while lutein and zeaxanthin can protect the eyes.

There are many ways to eat eggs, whether it is scrambled eggs, fried eggs, baked eggs, poached eggs, or boiled eggs, they are all great! If you eat scrambled eggs or fried eggs, you might as well add vegetables such as spinach, mushrooms, tomatoes, bell peppers, and onions. The colorful colors can increase appetite and provide more nutrition.

If you are afraid of getting fat, remember to control the amount of cooking oil when frying or scrambling eggs, or eat lighter boiled eggs instead. It is also important to remind you that the recent avian influenza epidemic is quite serious. It is recommended to fully cook eggs before eating them, and temporarily avoid eating half-cooked or undercooked egg dishes, such as soft-boiled eggs, poached eggs, omelettes, raw egg yolks with sauce, etc.

The main energy source for the brain is glucose. That is to say, remember to consume enough carbohydrates in the morning to provide adequate nutrition to the brain, so that you will be energetic and have a sharp mind! There are many choices of carbohydrate-rich staple foods, and it is recommended to choose non-refined staple foods, such as oatmeal.

2. Oatmeal: Natural oatmeal is the first choice, it is also delicious when made into overnight oats!

The main energy source for the brain is glucose. That is to say, remember to consume enough carbohydrates in the morning to provide adequate nutrition to the brain, so that you will be energetic and have a sharp mind! There are many choices of carbohydrate-rich staple foods, and it is recommended to choose non-refined staple foods, such as oatmeal.

It should be noted that although some cereals are convenient to eat, they are made from raw materials such as wheat flour rather than directly processed from dried oats. They contain fewer nutrients and dietary fiber, and often contain a lot of artificial additives, such as creamer, pigments, spices, refined sugar, etc., which are not good for health if consumed for a long time.

In addition, some mixed cereals may be fried in the production process with dried fruits and corn chips, and sprinkled with powdered sugar, which not only increases calories and sugar, but also puts a burden on the body.

Therefore, when choosing cereal, remember to read the ingredients carefully, or add fresh fruits yourself for peace of mind! If you are worried that you will not have enough time in the morning, you might as well prepare "overnight oats" the night before. Pour 1 cup of oats, half a cup of unsweetened yogurt, 1 cup of milk, 1 tablespoon of chia seeds, and 1 apple (grinded or diced) into a glass jar or other container, cover it and refrigerate it overnight. You can take it out the next morning and eat it directly (you can also heat it in the microwave), or pair it with a little nuts, strawberries and other fresh fruits. It is nutritious and convenient!

There are smooth scrambled eggs, delicious oatmeal, and a low-sugar breakfast that is not only nutritious but also protects the intestines!

3. Yogurt: Choose sugar-free yogurt carefully and add fruit to increase the natural sweetness

Yogurt is rich in protein, calcium, and probiotics, and has a smooth texture and is easy to eat, making it a perfect breakfast item. However, in order to balance the sour taste of yogurt, most commercially available yogurts will add refined sugar. Even yogurt products that claim to be "original" usually contain refined sugar. "Original" generally means that it is not flavored with strawberry, blueberry, etc.

Therefore, you must keep your eyes open when buying yogurt. It is recommended to choose products with less or no sugar and no artificial additives (flavors, colors, etc.), which are healthier! If you don’t like eating yogurt alone, you can pair it with fresh fruits such as strawberry slices, banana slices, apple slices, blueberries, cherry tomatoes, etc., to enjoy the natural sweetness and increase your dietary fiber intake.

If you like a crispy texture, you can add some crushed nuts such as walnuts, pecans, almonds, or seeds such as pumpkin seeds and chia seeds.

White bread replaced with whole wheat toast Sugary milk tea replaced with sugar-free milk tea

So, are the bread and milk tea mentioned at the beginning really completely inedible? In fact, if you can replace the exquisite white toast and white bread with whole wheat toast, whole wheat bread, and multi-grain bread without high-sugar ingredients, and then replace the sugary milk tea with sugar-free fresh milk tea, you will be less likely to feel drowsy! However, it is recommended to add a boiled egg and a portion of fruit to make it more balanced and healthier!