Pastries may give you a sugar spike. (Image: Getty)
A UK dietitian has revealed workers who feel tired, sad and unfocused could get a happiness U-turn – just by switching their choice of breakfast. Brits starting the day with toast and jam, sugary cereals and pastries were more likely to report feeling “shattered and lethargic” by 11am than protein eaters (29% versus 17%), new research reveals.
The study – by British Lion Eggs – found they were likelier to also feel sluggish all day (29% versus 19%), unhappy (35% versus 29%) and unmotivated (38% versus 32%). Instead, leading UK dietitian Nichola Ludlam-Raine urged Britons to swap sugar-packed morning foods for those rich in protein. Sweet breakfasts can cause glucose to spike and fall, which the brain feels as fatigue, fog and fretfulness.
Nichola told the Express: “A breakfast high in free sugars or refined carbohydrates, but low in protein and fibre, may cause blood glucose to rise and fall more rapidly.
“Although this doesn’t affect everyone in the same way, some people may notice a dip in energy, concentration or mood later in the morning.”
The study of 2,000 UK adults showed that 21% of sugary breakfast eaters regularly experienced a mid-morning slump, while 41% admitted to struggling to concentrate during morning meetings.
One in five (21%) also confessed to taking naps at work, whether in their car, an empty meeting room or even the office toilets.
By contrast, workers choosing protein-rich breakfasts were more likely to report feeling energetic (29% versus 19%), happy (35% versus 29%) and motivated (38% versus 32%).
Experts say the culprit is blood sugar volatility. A sweet breakfast causes glucose to spike, then tumble, a rollercoaster the brain feels as fatigue, fog and fretfulness.
Ludlam-Raine says sugar doesn’t directly cause anxiety, but fluctuations in blood glucose may produce sensations that feel similar in susceptible people.
She adds: “If blood glucose falls quickly or becomes too low, the body may release hormones such as adrenaline to help restore it.
This can cause symptoms including shakiness, sweating or a racing heartbeat, which may resemble anxiety.
“Pairing carbohydrates with protein, fibre and healthy fats can support steadier energy and help make breakfast more satisfying.”
Dietician Nichola Ludlam-Raine (Image: Nichola Ludlam-Raine)
Protein, by contrast, is the steadying anchor. Those who prioritised protein at breakfast were more likely to report stable energy and sharper focus across the day: energetic (29% vs 19%), happy (35% vs 29%) and motivated (38% vs 32%). Protein helps slow the release of glucose into the bloodstream, blunting spikes and keeping you fuller for longer.
She went on: “Choosing a breakfast that contains protein and fibre, while keeping free sugars relatively low, can support steadier energy and help you feel fuller for longer.
“Eggs provide high-quality protein as well as choline, a nutrient involved in normal brain and nervous-system function.
“Some eggs, particularly omega-3-enriched varieties, also provide DHA, making them a nutritious choice before a busy morning.”
The research also found 51% of workers want to improve their energy levels through simple lifestyle changes, while almost a quarter (23%) now track their protein intake using apps.
For those who regularly experience an 11am energy slump, Ludlam-Raine says breakfast could be the simplest place to start.
Ludlam-Raine continues: “If you regularly experience an energy dip by 11am, it may be worth looking at your breakfast.
“Swapping a high-sugar option for a meal built around protein and fibre may help support steadier energy, better concentration and a more stable mood throughout the morning.”
Omelettes would be a healthier breakfast (Image: Getty)
10 UNHAPPY BREAKFASTS, ACCORDING TO EXPERT DIETICIAN:
Toast with butter and jam
Toast with chocolate spread
Porridge topped heavily with honey, syrup or jam
A bowl of high-sugar, low-fibre cereal
Sugary granola served without a protein source
French toast topped with syrup, but no fruit or protein-rich accompaniment
Vegetable omelette with wholegrain toast
Dippy egg with wholegrain/sourdough and asparagus soldiers
Poached eggs with spinach on a wholegrain muffin
Smashed avocado and egg on wholegrain toast
Greek yoghurt/kefir with berries, nuts and seeds
Scrambled eggs with tomatoes and wholegrain toast
Protein oats or porridge with kefir, fruit and seeds
A high-protein smoothie containing Greek yoghurt/kefir, fruit and oats
Overnight oats with chia seeds and peanut butter
Cottage cheese with banana and pumpkin seeds