Why avoid sugar at breakfast?

Sugar at breakfast works like a spark that burns out too fast.After a night of fasting, the body tries to stabilise itsblood sugar. Eating foods high in simple sugars, like processed cereals, orange juice, or jam, triggers a rapid spike in blood glucose followed by an equally abrupt crash. The result:fatigue, poor focus, and cravings by late morning¹.

According to nutritionist Céline Da Silva, this glycemic “yo-yo effect” fuels a fatigue cycle: the more sugar you eat, the more sugar you crave¹. Scientific research confirms this. A study published in The American Journal of Clinical Nutrition shows that meals high in fast sugars increase insulin response and reduce satiety².

In other words, sugar gives you a quick jolt… then sends you straight into an energy slump.

Every sweet bite in the morning strongly stimulates insulin, the hormone that moves sugar into cells. This mechanism is normal in small amounts, but becomes problematic when repeated daily. Over time, it slows fat burning, promotes fat storage, and increases the risk of insulin resistance³.

ANSES recommends keeping added sugars below 10% of total energy intake to avoid increased risks of type 2 diabetes, obesity, and cardiovascular disease³. Morning sugar, often coming from processed foods, significantly contributes to exceeding that limit.

Sugar acts on the brain like an addictive substance. Neuroscience researchers have shown that repeated sugar consumption activates the same reward circuits as certain drugs, leading to strong cravings and compulsive pursuit of sweet flavours⁴.

This behavioural dependence is a major cause of modern energy imbalance, contributing to chronic fatigue and mood fluctuations⁵. So morning sugar isn’t just about calories, it’s a neurological stimulus that disrupts natural hunger and satiety signals.

At minimiil, we recommend opting for a protein- and fibre-rich breakfast with foods like eggs, plain dairy, whole fruits, and whole-grain bread⁶. These foods release energy more slowly, stabilising blood sugar and preventing cravings.

Experts confirm that switching to a savoury breakfast improves satiety and helps reduce sugar intake throughout the day⁷. It also prevents the classic 11 a.m. crash caused by morning blood sugar spikes.

A clinical study published in Frontiers in Human Neuroscience showed that a high-protein breakfast improves concentration, memory, and appetite regulation⁸, a real asset for both brain and body.

Changing habits doesn’t mean depriving yourself. Here are some simple ways to reduce sugar while keeping pleasure intact:

1. Swap processed cereals for oats or muesli with no added sugar.
2. Skip fruit juices, often extremely sugary, and choose whole fruits rich in fibre.
3. Add a protein source: eggs, plain yogurt, cottage cheese, chia seeds, or flax seeds.
4. Gradually reduce the sugar in your coffee or tea to retrain your palate.

A slow, progressive transition is key to preserving taste pleasure and avoiding sugar relapses⁹. Within a few weeks, your palate naturally adapts to less-sweet flavours, subtler, more authentic, and ultimately more satisfying.

Sugar at breakfast offers an illusion of energy: a brief spike followed by a crash, fatigue, and cravings. Choosing a balanced morning meal rich in protein and fibre helps regulate hunger, focus, and energy stability throughout the entire day.

References

¹ France Bleu
² NCBI
³ ANSES
⁴ NCBI
⁵ Harvard Health Publishing
⁶ Yuka
⁷ France Bleu
⁸ NCBI
⁹ Top Santé