5 Reasons Why You Need to Ditch the Carbs at Breakfast (2024)

FAQs

Why should you avoid carbs for breakfast? ›

When we eat refined or white carbohydrates, blood sugar tends to spike, and insulin is released quickly in large amounts. Over time, chronic blood sugar imbalances can lead to insulin resistance, prediabetes and Type 2 diabetes.

Studies say consuming carbs early in the morning, immediately after waking up can affect hormones such as dopamine, insulin and cortisol due to which you may feel insatiety and dull mood.

Carbs are now accused of causing weight gain, heart disease, and various other problems — just as fat once was. Indeed, so-called “junk” foods are often high in carbs — particularly refined carbs. Low carb diets can also be beneficial, especially for weight loss, diabetes, and other health conditions.

Carbohydrates are essential to human health and functioning. Unless you have a medical reason to limit your carb intake—in which case, you should be consulting a healthcare practitioner—severely limiting carbs may have more downsides than health benefits.

“After a high-protein breakfast, your blood sugar can remain low for up to four hours,” says Picano. By contrast, starting the day with refined carbs sends your blood surging—and quickly crashing, leaving you feeling tired and hungry. Protein also keeps you feeling fuller and more satisfied after your morning meal.

Low-carb diets can be good for heart health, since they may increase good cholesterol levels, and decrease blood pressure and triglyceride levels. Studies show that some people successfully lose weight on a low carb diet, just as they can on a lower fat or Mediterranean-style diet.

A no-carb diet eliminates almost all carbs and encourages high intakes of fat and protein. It may boost weight loss, heart health, and blood sugar control. Yet, it's unnecessary to cut all carbs to experience these benefits. Plus, this diet may reduce energy levels and increase your risk of nutrient deficiencies.

It's generally recommended to minimise carbohydrate intake in the evening, especially closer to bedtime. This helps prevent excess calories from being stored as fat while you sleep. This is one reason that many people find success with Intermittent Fasting, or Time-Restricted Eating.

Carbohydrates break down into glucose which is the preferred energy source for the brain, and in turn, glucose supports the brain's overall functioning.

Why you shouldn't eat carbs before bed? ›

Consuming a lot of simple carbs may negatively impact your sleep quality. Diets high in simple carbs have been linked to shorter sleep, more time spent awake in bed, and less time in restorative sleep stages. Complex carbs, on the other hand, may boost the body's melatonin levels.

Examples of complex carbs include starchy vegetables (white and sweet potatoes, peas, corn), legumes (beans, lentils), and whole grains. Choose these carbs to get the most nutrition with the least impact on blood sugar.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

Avoid highly processed breakfast cereals and high sugar foods and instead opt for low GI sources of carbohydrates such as rolled oats, wholegrain sourdough bread or low GI fruit (to prevent sugar spikes and then slumps).

“Eating foods high in simple carbs first thing in the morning can send your blood sugar on a joy ride,” Bruning says. Your body digests refined carbs—white flour and sugars—quickly, which leads to a higher and faster blood sugar spike than when you eat complex carbs, like those made from whole grains, she explains.

Your breakfast contains “naked” carbs only

Either way, this can lead to a rapid spike and subsequent fall of our blood sugar that leaves us feeling hungry shortly after eating. Sometimes this can lead to our hunger coming on really quickly as a result of the rapid drop in blood sugar.

Eating too much sugar can contribute to people having too many calories, which can lead to weight gain. Being overweight increases your risk of health problems such as heart disease, some cancers and type 2 diabetes.