Sugary cereals, cereal balls, peanut butter toast—these breakfasts seem harmless, but they hit your body like a sledgehammer.
In the morning, the pancreas is still asleep, and you force it to release a shock dose of insulin.
Blood sugar levels skyrocket and then plummet an hour later, leaving you feeling ravenous and irritable.

After a year of such swings, insulin resistance develops - a precursor to diabetes.
But the main traitor is low-fat yogurts with a "fruit" bottom. One jar contains up to 25 g of sugar - that's 5 teaspoons! Manufacturers hide it under 50 names: agave syrup, molasses, apple juice concentrate.
Replace it with plain Greek yogurt, add a handful of fresh blueberries, a spoonful of honey, and walnuts. The protein and healthy fats will keep you full for 4 hours, and your gut will thank you for the probiotics.
What about freshly squeezed juices? A glass of orange juice contains 8-10 spoons of fructose. The liver turns it into fat, which settles on the sides and around the internal organs.
It’s better to eat a whole orange: the fiber will slow down the absorption of sugar, and the vitamin C will be fully absorbed.
And forget about “healthy” granola bars. They are filled with glucose syrup, palm oil and flavorings.
Make homemade: mix oatmeal, honey, dried fruits and nuts, press and bake for 10 minutes. It's the perfect snack without chemicals.