Many people eat it in the morning, yet this food should be avoided at breakfast.

A very popular food at the breakfast table is, however, far from being the best choice for starting the day off right.

For many, breakfast is a very important meal that helps kick-start the day. But for this to be the case, it must be made up of the right foods and nutrients, otherwise it risks having the opposite effect. In fact, breakfasts are often too high in sugar and (ultra) processed foods, the harmful effects of which on health are well-documented.

One food in particular is one of the stars of the morning table... Plain, with jam or spread, it's far from being the best nutritional choice, at least when it comes to white bread. It's criticized for its high carbohydrate content. White bread has a high glycemic index, and thus causes a spike in blood sugar levels, which will be short-lived. As a result, by mid- or late-morning, the body will be depleted of sugar: it's a guaranteed energy crash!

In the long term, excessive consumption of fast-acting sugars like white bread can promote weight gain and even type 2 diabetes or obesity. So what should you eat for breakfast instead of white bread? If you insist on eating bread, it's best to choose whole-grain or cereal breads, which are higher in fiber and have a lower glycemic index, and will therefore provide longer-lasting satiety. Or better yet, replace bread with oatmeal or muesli.

But cereals aren't necessary for a balanced breakfast. It should primarily contain protein, fiber, and healthy fats. So, opt for eggs, chia seeds, yogurt, fruits and vegetables, nuts, avocado, and dairy products like cottage cheese or Greek yogurt. As for drinks, avoid fruit juice at all costs, even homemade. Instead, it's best to drink water, tea, or coffee, preferably unsweetened.