[BODY]
Eating sugary cereal on an empty stomach can cause a sharp spike in blood sugar and leave you hungry again within two hours, an expert has warned. Although cereal is widely seen as a health food, some products contain high amounts of sugar and may actually work against managing morning blood sugar levels, the warning suggests.
According to the British outlet Surrey Live, family medicine specialist Dr. David Weinstein recently outlined five unhealthy morning habits.
Dr. Weinstein named breakfast cereal first. "Cereal is often promoted as a healthy breakfast, but in reality it can spike your blood sugar and make you hungry again within two hours," he said. "As a family doctor, I'd like to put a heavy tax on breakfast cereal," he added, saying cereal boxes should carry cigarette-style warning labels so consumers can see how unhealthy they are.
Instead, he recommended eating Greek yogurt with berries and nuts. He explained that this provides both protein and healthy fats, helping you feel full longer. He added that oatmeal porridge is better than ordinary cereal, but a meal with higher protein content is more desirable.
"Putting yogurt, fruit and nuts in a bowl is just as simple as pouring milk over cereal," Dr. Weinstein said. "Cereal ads that emphasize a healthy image with phrases like 'high fiber' are the problem."
"You drink it to wake up, but it changes your brain?"... The shocking twist in the coffee you drink every day ☕
He also cited the habit of drinking coffee first thing after waking up as something to avoid. He said the body, fasting overnight, needs to be rehydrated first, and recommended drinking about 570 ml of water before having coffee. Drinking a caffeinated beverage first can cause headaches or symptoms of dehydration, he explained.
He said skipping breakfast is also something to be wary of, as it increases the likelihood of feeling extreme hunger in the morning and reaching for sweet bread or high-calorie snacks.
Looking at your phone in bed right after waking up is also bad, he noted. Checking email, news and social media (SNS) can increase the secretion of cortisol, which is linked to stress and anxiety. "Many people pick up their phone as soon as they open their eyes," he said. "That means starting the day with stress and anxiety." Instead, he suggested using a regular alarm clock and keeping the phone outside the bedroom while sleeping.
He also advised spending the first 15 minutes of the morning away from the phone—doing light stretching or thinking about things to be grateful for.
Finally, he said you should avoid sitting in a chair or getting into a car right after getting out of bed. He explained that about 15 minutes of light movement, such as a short walk or stretching, helps boost mood and energy and prepares you for the day.
