Why you shouldn't start your day with carbohydrate foods and processed sugars

 Doctors and nutritionists often advise against starting the day with high-carbohydrate foods for several reasons and the worse is those of us without extremely active life style:

- *Blood Sugar Spike*: Consuming high-carb foods in the morning can cause a rapid increase in blood sugar levels, followed by a crash. This can lead to energy crashes, mood swings, and increased cravings for more carbohydrates.

Carbohydrate breakfast 


- *Insulin Resistance*: Regularly consuming high-carb foods, especially refined or processed ones, can contribute to insulin resistance, a precursor to type 2 diabetes.

- *Limited Satiety*: High-carb foods tend to be less satiating, leading to overeating or snacking throughout the day.

- *Impact on Gut Health*: A high-carb breakfast can disrupt the balance of gut bacteria, potentially affecting overall health and immune function.

A Ghanaian woman enjoying breakfast with her dog 


Instead, many healthcare professionals recommend starting the day with a balanced meal that includes:


- *Protein*: Helps regulate blood sugar and provides sustained energy.

Akan man eating a balance protein breakfast 

- *Healthy Fats*: Supports satiety and provides essential nutrients.

- *Fiber-rich Foods*: Helps slow down carbohydrate digestion and promotes digestive health.


Examples of balanced breakfast options might include:


- Eggs with vegetables and whole grain toast

- Greek yogurt with nuts and berries

- Avocado toast with eggs or smoked salmon

- Smoothie bowl with protein, spinach, and almond milk topped with nuts and seeds.


Ultimately, the best breakfast choice depends on individual nutritional nee

ds and health goals.

                                    Francis Ofei Aidoo

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