2. White Bread & Refined Toast
White bread is made from refined flour that has been stripped of fiber and nutrients. When consumed in the morning, it quickly converts into glucose, offering short-lived energy without nutritional support. This leads to hunger soon after eating and encourages overeating later in the day.
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Eating refined carbohydrates first thing in the morning can also disrupt gut health and increase blood sugar volatility. Since white bread lacks protein and healthy fats, it fails to keep you full and may increase your reliance on caffeine or sugary snacks later. Regular consumption may raise the risk of weight gain and metabolic imbalance.
Healthier alternative: Whole-grain or sourdough bread with healthy fats.