A leading health adviser to the government has raised concerns over the breakfast choices of many Brits, suggesting that popular “healthy” foods may actually be contributing to fatigue, brain fog, and poor sleep. Steve Bennett, a health coach and parliamentary advisor on the House of Lords’ Food, Diet, and Obesity Committee, has warned that common breakfast habits could be causing dangerous blood sugar spikes, especially when consumed before bedtime.
Bennett’s comments come after new research from Saga Health Insurance revealed a growing public interest in blood sugar management. According to Bennett, foods that are typically considered “healthy” often fail to support balanced blood sugar levels. Ultra-processed carbohydrates, such as white bread, sugary cereals, pasta, and baked goods, rapidly break down into sugar, leading to an initial surge of energy followed by a sharp crash—contributing to fatigue and cravings.
Many products marketed as healthy, such as granola bars, fruit juices, low-fat yogurts, and smoothies, contain hidden sugars that can spike blood sugar levels just as much as traditional desserts. Other seemingly innocent foods, like rice cakes, dried fruit, sushi with white rice, and sweet potato fries, can also trigger large glucose spikes.
“By morning, your body has depleted its glucose stores overnight, leaving you running on empty,” Bennett explained. “What you eat for breakfast can either replenish your energy or exacerbate blood sugar imbalances.”
Survey data from Saga revealed that nearly 39% of Brits start their day with carbohydrate-heavy meals, such as toast, cereal, or pastries—foods that Bennett says are likely to cause significant blood sugar fluctuations. On the other hand, just 25% of people opt for protein or fiber-rich meals like eggs with spinach or Greek yogurt with berries, which Bennett recommends as better choices for stable blood sugar levels.
When it comes to sweets, almost half of survey respondents said they prefer a chocolatey snack in the afternoon. Bennett advises that if people do indulge in sugary treats, the best time is within 30 minutes of a balanced, high-fiber meal. This timing helps the body process the sugar more effectively and minimize glucose spikes.
However, Bennett’s advice extends beyond the morning. He also highlighted the risks of consuming blood sugar-spiking foods before bed. As the body becomes more insulin-resistant in the evening, blood sugar responses to certain foods are exacerbated. This nighttime spike can disrupt sleep, impair cellular repair, and contribute to morning brain fog. Furthermore, it interferes with the release of growth hormone, which plays a critical role in tissue repair and metabolic health during deep sleep.
Bennett cautioned that long-term blood sugar spikes could lead to more serious health issues, including insulin resistance, obesity, type 2 diabetes, and heart disease—conditions linked to an increased risk of early death.
As blood sugar levels continue to rise across the UK, experts stress the importance of mindful eating and the need to reconsider what constitutes a “healthy” meal to maintain long-term health and well-being.
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