It happens all the time. You wake up and have breakfast, hoping it’ll keep you going until lunch time and curb any snack cravings in between. Yet shortly after, you find yourself hungry once again. In fact, that bowl of porridge you had has made your stomach growl more than it does when you skip breakfast altogether.
We’re constantly told that breakfast is the most important meal of the day and while that may be true, what people don’t shout about as much is that it is also the most frustrating meal of the day for that exact reason. But why exactly does our morning meal leave us wanting more straight away?
Well apparently, it is all down to blood sugar. As reported by The Sun, after eating carbs our bodies convert it into glucose and that goes into our blood. Our blood glucose levels then rise and the quicker they rise, the quicker they fall – which is what ultimately causes hunger, lethargy and sugar cravings.
However, this process can be slowed down depending on what you have for breakfast. The more fibre you eat, the longer it takes to digest and the fuller you feel – this is the difference between healthy whole grains and refined sugars.
Speaking to The Sun, nutrition consultant and founder of The Food Doctor, Ian Marber confirmed this, saying: ‘A very high carb breakfast with little fibre and protein to slow the digestive process can lead to short-term energy as well as hunger, often within a couple of hours.’
He continued: ‘As protein, fibre and fat all take far longer to break down in the digestive system, having a breakfast that includes these elements can lead to longer lasting energy. For example, a teacup worth of oats (just for guidance) and another with 75 per cent berries or chopped apple, and 1/4 mixed nuts will extend energy and minimise hunger. Or an egg with avocado and a small piece of toast. Maybe a tablespoon of Greek yoghurt and a plum – any protein eaten with a fibre-rich carb has the same outcome.’
So there you have it. If you need us, you’ll find us stocking up on eggs, yoghurt and nuts for the morning!