Breakfast choices may affect morning energy levels

A morning slump, often experienced just before lunchtime, may be influenced by breakfast choices, according to multiple reports. Nutritionists suggest that traditional breakfasts high in carbohydrates and low in proteins, such as jam toast, puffed cereals, and industrial orange juice, can lead to a glycemic spike followed by a sharp drop, contributing to fatigue and cravings.

French breakfast habits under scrutiny

The French breakfast, often associated with high sugar intake, has drawn attention from public health authorities. The Anses recommends not exceeding 100 grams of total sugars per day for adults, while the World Health Organization suggests less than 10% of total energy intake should come from free sugars. However, many households exceed these thresholds, with estimates indicating that 20 to 30% of adults and adolescents surpass the 100 grams daily limit, and 75% of children aged 4 to 7 years exceed their own 60 grams threshold.

New legislation targets sugar in breakfast foods

A bill titled For a Sugar-Free Generation, proposed by deputy Sabrina Sebaihi, was unanimously adopted by the social affairs commission of the National Assembly. The bill includes measures such as labeling the level of ultra-processing of products and prohibiting added sugars in preparations intended for infants. These actions reflect growing awareness of the impact of sugar consumption, particularly in the morning.

Protein-rich breakfasts stabilize blood sugar

Research conducted by the University of Missouri in collaboration with Biofortis Clinical Research highlights that breakfasts poor in protein and rich in carbohydrates lead to more pronounced glucose and insulin peaks compared to protein-rich meals. A randomized trial published in the journal Nutrients further indicates that a high-protein breakfast not only limits morning post-meal blood sugar levels but also affects subsequent meals throughout the day.

Protein quantity matters for metabolic benefits

Studies suggest that a breakfast providing at least 20 grams of protein can help avoid the morning insulin spike and reduce fatigue. One study found that a breakfast containing 39 grams of protein reduced post-meal peaks more effectively than one with 30 grams. However, a recent meta-analysis based on seven randomized trials and 305 older people shows that increasing protein intake at breakfast alone is not sufficient to guarantee gains in muscle mass or strength. The primary benefit observed remains metabolic, linked to blood sugar stability and the reduction of cravings.