How breakfast choice controls your mood and energy level

The Science of the “Glucose Spike” Why Your Breakfast Choice Controls Your Mood

The alarm goes off. You grab your 'healthy' cereal. By 11 AM, you're a zombie, reaching for a second cup of coffee to increase the energy level. It's not your willpower that failed, it's your breakfast. You may have these questions in your mind.

I just had breakfast this morning... So why am I feeling tired at 11 am?

I can't focus on anything, whether it's work or class.

I just ate cereal, so why am I hungry?

This usually happens to everyone, the reason for this is your breakfast. When you start your day with eating refined carbs or sugary cereals, biscuits, white bread, sugary tea, and packaged juices, then these things happen. These sweet breakfasts cause a glucose spike. After a spike, blood sugar drops quickly, and then you feel tired, everything irritates you, and you won't be able to focus and concentrate. To avoid this you can choose anything from our High Protein Breakfast category.

“According to the Centers for Disease Control and Prevention, blood sugar levels rise after eating carbohydrates, especially refined sugars. When this rise occurs too quickly, the body releases more insulin to control it. This can lead to a sudden drop in glucose levels later.” 1

A glucose spike means that your blood sugar levels suddenly increase after eating a particular food. Food that breaks down quickly and gets absorbed into the blood sugar. And you will feel energetic immediately after eating it. But as is the nature of the human body, it releases insulin so that the sugar level remains under control. Insulin causes blood sugar to drop quickly, this is called a glucose crash. Due to which you feel tired, hungry, irritated, etc. That's why your breakfast impacts your mood and productivity. Glucose spikes usually occur when you eat foods that contain:

• Refined sugar
• White flour
• Sweetened breakfast cereals
• Sweetened drinks

The impact of your breakfast choice on your mood, energy and productivity level.

You woke up and ate your bowl of sugary Kerala and white bread jam, along with tea for your breakfast. Afterward, you will feel active because your blood sugar has increased, so you will stay active for about an hour. Then gradually the body will release insulin, and blood sugar will be controlled. 

Along with this, your energy will also go down. You will get hungry and look for a quick snack again. This drop in sugar is called "sugar crash" and that  directly impacts your cognitive function and focus, leading to a noticeable drop in your productivity and ability to concentrate on tasks.

Why does energy crash at 11 AM?. 

• 8:30 a.m. →  You eat sweet cereal or white bread with jam.
• 9:00 a.m. → Blood sugar rises sharply.
• 10:00 a.m. → Insulin surges to control sugar. 
• 11:00 a.m. → Blood sugar drops suddenly. Now you may feel:
  • Irritability
  • Feeling sleepy
  • Feeling hungry again
  • Less focus
  • Mind fogginess

Why Your Brain Feels Foggy

Has it ever happened to you that you are reading again and again, but are unable to understand anything? The situation is called brain fog. This does not mean that your condition is a serious illness or that something is wrong with you. In simple words, this means that your brain is not taking steady energy. Just as a car needs gasoline to run, the brain needs glucose to function. As long as it receives glucose, it will function properly. And as glucose is compromised, so too will your concentration. Everything will seem confusing, you will feel distracted, experience mood swings, low motivation, and sleepy, even if you are already asleep. 

Glycemic Index

Glycemic Index measures the glycemic load of your food. Which food is it eating, how, and what effect is it having? Which food makes energy drop and rise suddenly. According to the University of Sydney Glycemic Index Research Service:

• Foods with a high GI raise sugar quickly.
• Foods with a low GI release glucose slowly.

Examples

Alternative Option 

To avoid a glucose spike, you may need to say no to sugar or change the sweetness of your breakfast. Use natural sweeteners instead of refined sugar, natural sweeteners dissolve slowly in the blood. You should use only natural sweeteners in your breakfast, like homemade cereals, laddoos, or muesli. These add taste with minerals and fibre to your blood. This will help a lot in maintaining your energy. This small change will add a different glow to your complexion and keep you energized until lunchtime. Here are some natural alternatives like dates or jaggery.

1. Jaggery as a Traditional Alternative
   Jaggery, also known as gur, has been a part of the Indian kitchen for over 1000 years. It is used in making chikki, laddu, porridge, etc. It gives sweetness, but iron and minerals from sugarycane juice are present in very less quantity. Jaggery may be a better alternative to refined sugar in some foods. For example, adding a little jaggery to oats or homemade cereal can make breakfast a fun meal. Many families also mix jaggery with peanuts or sesame seeds for breakfast, which can help you avoid processed and refined foods. And this will make your hunger feel more satisfied and maintain your energy.
   
   
2. Dates as a Natural Sweet Alternative
   Dates are great as a natural sweetener. It contains natural sugars along with fiber, minerals, and small amounts of antioxidants. Due to this, your body will digest it better than regular sugar. And your energy will remain intact. You can enjoy the taste of these by adding them to any of your food, it will not let your stomach feel heavy. Many people eat dates with nuts and milk.

Signs that your breakfast is causing a glucose spike

• Feeling hungry within 2 hours
• Craving for sugar
• Feeling sleepy early in the morning
• Loss of focus in meetings or class
• Mood swings

A Balanced Breakfast

 

Wrapping up

Your morning breakfast is not just about breakfast, it decides how your day will be and how your body will react the whole day. You start feeling tired, hungry, or irritated in the morning itself. Although this is normal, the reason behind it is breakfast. This is called a glucose spike. This is what happens when you eat refined sugar with your breakfast. Refined sugar will cause a temporary increase in blood sugar, making you feel energetic. However, in a short time, indulin will be released from the body, balancing the blood sugar, which will make you feel hungry again, irritated, and your focus and mood will change. Try making small changes to your breakfast. Choose a breakfast rich in protein, fiber, and healthy carbohydrates to provide your body with steady energy. You can choose breakfast options like oats, nuts, eggs, fruits, or muesli. You don't need to change everything at once; you can start with small changes, and gradually you will see significant changes.

FAQs

1. Why do I feel sleepy after breakfast?

This can happen if your breakfast contains too much sugar or refined carbs. These foods cause a rapid glucose spike followed by a crash.

2. What's the best breakfast to avoid sugar spikes?

A balanced diet with protein, carbohydrates, fiber, and complex saccharides works better, such as oats, nuts, yogurt, muesli, or grains.

3. Are natural sweeteners better than sugar?

Yes, natural sweeteners are better than sugar. A unique aspect is that natural choices, such as dates or jaggery, are better than processed ones, which are often used in grain-free-based confectionery. In simple terms, when combined with fibre-rich foods, they can release energy more slowly than refined sugar

References

1. About insulin resistance - cdc.gov.in