Is your breakfast sabotaging your energy levels?

It's cold and wet, and you feel a comforting bowl of porridge is the best way to start the day but an hour later you're already hungry.

It’s cold, wet, and the perfect morning for a warm, comforting bowl of porridge to kickstart the day. You’ve heard it’s packed with slow-releasing energy, making it the ideal breakfast for a crisp autumn morning. You cosy up with your bowl, feeling prepared for a productive day ahead.

But fast forward an hour. You’re at your desk, feeling sluggish, struggling to focus, and already eyeing your coworker's birthday cake. Sound familiar?

For many, porridge is a breakfast hero. It’s hearty, nourishing, and often hailed as a healthy choice that’s meant to keep hunger at bay. Yet for some of us, it just doesn’t deliver the long-lasting energy we expect. What’s meant to fuel us through the morning can sometimes leave us searching for a snack far sooner than planned.

Why Porridge May Be Falling Short

The culprit behind your mid-morning energy dip may lie in the balance of nutrients. Traditional porridge, made with oats and water or milk, is high in carbohydrates, which your body converts into glucose for energy. While oats are a great source of slow-releasing carbs, they might not be enough on their own to keep you going all morning.

Here’s why: Carbs provide energy, but without enough protein or healthy fats in your breakfast, that energy may burn off quickly, leaving you feeling sluggish and hungry soon after eating. For some, that glucose spike from a carb-heavy meal can lead to a crash, triggering those familiar sugar cravings long before lunch.

The Science Behind the Energy Dip

When you eat a carbohydrate-heavy breakfast like porridge, your body digests it and converts the carbohydrates into glucose (sugar) in your bloodstream. This gives you an initial burst of energy as your blood sugar levels rise. However, if there isn’t enough protein or fat in your meal to slow down digestion, that spike can be followed by a sharp drop in blood sugar, leaving you feeling tired, unfocused, and hungry.

This is especially common with foods with a higher glycaemic index (GI), meaning they cause a rapid rise in blood sugar. While oats themselves are relatively low on the GI scale, when eaten alone, the energy they provide can still be short-lived for some people. This is where adding protein and fats comes in, they help slow down digestion and moderate blood sugar levels, providing a more gradual release of energy that can keep you going for longer.

The Protein-Powered Fix

If you’re nodding along to this, don’t worry—there’s a simple solution. Boosting your breakfast's protein and fat content can help stabilise your blood sugar, keep you feeling full, and sustain your energy levels through to lunchtime.

Here are a few easy ways to level up your porridge:

Add Chia Seeds or Flaxseeds: These little powerhouses are packed with protein, fibre, and healthy fats. Chia seeds, in particular, are a complete protein source, meaning they contain all the essential amino acids your body needs. Not only will they keep you fuller for longer, but their fibre content can also aid digestion and promote gut health. A tablespoon or two stirred into your porridge will make a noticeable difference.
Top with Nuts or Nut Butter: Almonds, walnuts, and cashews are rich in protein, healthy fats, and fibre. A handful of nuts or a spoonful of almond or peanut butter adds richness to your porridge and helps you stay full throughout the morning. The healthy fats in nuts also have the added benefit of supporting brain function, making it easier to focus during those mid-morning meetings.
Mix in Greek Yogurt: For a creamy twist on your oats, stir in a generous spoonful of Greek yoghurt. It’s high in protein and low in sugar, and some varieties have the added bonus of containing probiotics, which can aid digestion and support a healthy gut. The combination of creamy yoghurt and hearty oats creates a balanced meal that will satisfy you for hours.
Add an Egg: Stirring a whisked egg into your oats, while this might sound unusual, creates a richer, custard-like texture and significantly boosts protein. This is an easy, affordable way to upgrade your porridge and turn it into a truly sustaining breakfast. Plus, eggs are a complete protein, meaning they contain all nine essential amino acids that your body can’t produce on its own.

Explore Other Protein-Packed Breakfasts

If you’re ready to mix up your morning routine, consider swapping out porridge for other protein-rich breakfast options. Here are a few ideas:

Eggs: Scrambled, boiled, or poached, eggs are a classic breakfast staple that’s easy to prepare and packed with protein. Pair them with whole-grain toast or sautéed veggies for added fibre and nutrients.
Avocado Toast: Whole-grain toast topped with mashed avocado and an egg or sprinkled with seeds is a delicious combination of healthy fats, protein, and fibre. Avocados are also loaded with vitamins and minerals, making this a nourishing and energizing breakfast choice.
Protein Smoothies: Blend a smoothie with Greek yogurt, protein powder, or nut butter for a quick, nutritious meal on the go. Add some leafy greens like spinach or kale and a handful of berries for extra vitamins and antioxidants.

Why a Balanced Breakfast Matters

Breakfast sets the tone for the rest of your day, so fueling your body properly is important. When you start your day with a meal that balances carbohydrates, protein, and healthy fats, you’ll not only feel fuller for longer, but your energy levels will remain steady, allowing you to stay focused and productive throughout the morning.

Adding more protein or healthy fats to your morning meal can help you avoid the mid-morning crash, resist the temptation of sugary snacks, and enjoy sustained energy until lunchtime. Whether you stick with porridge or explore new breakfast options, finding the right balance of nutrients is the key to feeling your best all day.

So next time you sit down for breakfast, think about adding some protein to the mix, you might notice a big difference in how you feel!

Categories: : energy, fatigue, healthy eating