Biochemist names three 'healthy' breakfasts you must avoid - and what to eat instead

Daily Record

07-05-2025

Jessie Inchauspé, known as the Glucose Goddess, claims these breakfast staples are the worst culprits for spiking blood pressure and boosting weight gain
A biochemist has warned against three ' healthy ' breakfasts that are notorious for causing blood pressure spikes and promoting weight gain. Jessie Inchauspé, also known as the Glucose Goddess on social media, has detailed the breakfasts to steer clear of and suggested healthier alternatives.
A sugar spike after eating, or a postprandial glucose spike, is a rapid and significant increase in blood sugar levels that occurs shortly after consuming carbohydrate-rich foods. When you consume carbs (particularly refined or high GI carbs like white bread, sweets, or sugary drinks), your body quickly breaks them down into glucose.
‌
This glucose swiftly enters the bloodstream, leading to a surge in blood sugar levels. The body reacts by releasing insulin to aid cells in absorbing the sugar.
‌
Frequent spikes compel your pancreas to release large amounts of insulin, which can result in insulin resistance over time—a major risk factor for type 2 diabetes. After a spike, blood sugar often plummets rapidly, leading to fatigue, irritability, and cravings for more sugar.
Repeated spikes can cause oxidative stress and inflammation, which are associated with ageing, heart disease, and cognitive decline. Insulin promotes fat storage, especially when glucose is frequently elevated and not used for immediate energy, reports Plymouth Live.
Frequent sugar spikes are linked with higher risks of:
Type 2 diabetes
Cardiovascular disease
Obesity
Polycystic ovary syndrome (PCOS)
Jessie shared her advice on social media, where she is known as the Glucose Goddess. Jessie outlined three breakfasts to avoid:
‌
Fruit smoothie : A smoothie is a high-fructose, low-fibre breakfast that quickly raises blood sugar levels. Despite being made with fruit, the breakfast is not really a healthy choice. If you want to avoid sugar spikes, watch out for apples, bananas, and strawberries which cause a spike in blood sugar 'almost immediately'. You could eat the same fruit as a fruit salad to get the fibre, or add protein to your smoothie in the form of cottage cheese and nuts.
Oatmeal porridge: Oatmeal is a good source of carbohydrates and fibre, but avoid instant oats and opt for larger or whole-grain oats, with nut butter or nuts, to slow the absorption of sugar into the blood and to boost protein.
Muesli with fruit juice: Shop-bought muesli is often very high in sugar and if you also have fruit juice you will see a sudden sugar spike. Make your own muesli at home or opt for toast with avocado and drink something low-sugar such as tea.
Jessie suggests starting your day with a low-GI breakfast. The term 'low GI' refers to the glycaemic index, which measures how quickly foods containing carbohydrates can increase your blood sugar levels after consumption.
‌
Foods with a low GI, typically rated 55 or below, cause a slower and more gradual rise in blood sugar levels. These include whole oats, lentils, most fruits, non-starchy vegetables, and sweet potatoes.
Such foods are beneficial for managing diabetes, controlling weight, and providing long-term energy. A diet rich in low GI foods may also help reduce insulin resistance and lower the risk of heart disease.
‌
According to Jessie, beginning your day with a low GI breakfast can prevent mid-morning cravings that could lead to weight gain. It should also aid concentration and focus on morning tasks.
For breakfast, Jessie recommends protein-rich foods such as eggs, yoghurt, cottage cheese, tofu, or chia seeds. Pairing carbohydrates like toast or oats with a source of healthy fats can further lower the meal's GI.
Some of Jessie's recommended breakfast options include whole-grain oat porridge with almond butter or nuts, and whole-grain bread with avocado and a poached egg.
She advises against processed foods like cereal, which can be high in hidden sugars and refined flours. Instead, opt for whole fresh fruits, nuts, seeds, and unrefined flours.