Jam sandwiches, sweet cereals, fruit juices… These morning classics often give the impression of filling up with energy. However, they can have the opposite effect. “When we are not diabetic, our sugar level is regulated in part by insulin, the hormone which helps lower blood sugar levels after a meal.explains Alexandra Murcier, dietician-nutritionist.
The problem occurs when blood sugar levels rise too quickly.. “When our blood sugar rises too high, the pancreas must produce a large quantity of insulin. This can cause reactive hypoglycemia which makes us very tired” explains the specialist.
Result: after a rapid energy spike, the body experiences a sudden drop, often accompanied by drowsiness, cravings or a feeling of mental fog. It’s the pump.
We don’t all react the same way
However, not everyone is sensitive to it in the same way. Some people can eat croissants and orange juice without feeling a drop in energy, while others will feel very tired. “We all have different sensitivity to insulin, so each person does not necessarily react the same.”recalls Alexandra Murcier.
But sugar isn’t the only factor. Digestion itself requires a lot of energy from the body. A meal that is too heavy or high in fat can accentuate this feeling of exhaustion after eating. “When we eat foods that are poorly digested, a lot of fat for example, we will be more tired after the meal.specifies the nutritionist.
Good reflexes to avoid a crash
Good news: a few simple adjustments can really make a difference on a daily basis. Alexandra Murcier first recommends slowing down the pace at meal time. “Chewing well and eating slowly aids digestion and reduces fatigue after meals.”
Another piece of advice: compose more balanced meals in order to limit sudden variations in blood sugar levels. To do this, the specialist recommends systematically combining:
- Proteins;
- Starchy foods;
- Vegetables.
This trio helps reduce the glycemic index of the meal and avoid blood sugar peaks. She also advises favoring whole-grain starchy foods, which have a lower glycemic index, and limiting excess cooked fats.
Should we ban sugar from breakfast?
Should we say goodbye to the little touch of sweetness in the morning? Not necessarily. “IIdeally, it is better to avoid sugar in the morning and rather consume it as a dessert in the main meals. believes Alexandra Murcier. But there is no question of transforming your diet into an ultra-strict diet either.
“It is also important to keep pleasure in your diet”, she recalls.
The nutritionist advises, for example, reserving more indulgent breakfasts for the weekend, when you have less need to be at peak concentration and energy.
During the week, opting for a more filling and balanced breakfast – with proteins, wholemeal bread or oatmeal – could well prevent you from the famous feeling of fatigue in the afternoon.