We often hear that breakfast is the most important meal of the day. And it's true. What you eat in the morning will determine the kind of energy you'll have throughout the day, how well you'll think, and how you'll feel. The problem is that not all breakfasts are equally good. Some are like wolves in sheep's clothing: seemingly healthy, but in reality full of sugar, artificial additives, and empty calories.

The biggest trap we encounter daily in stores and that sits on the table of many families are industrially prepared breakfast cereals.

Why Breakfast Cereals Aren't Always Healthy

Advertisements show us smiling children happily munching on colorful cereals full of vitamins and minerals. But when we look beneath the surface, we see something entirely different. An average serving (about 30 grams) of sweet cereals contains 8 to 12 grams of sugar, which is almost three teaspoons. The World Health Organization warns that adults should not consume more than 25 grams of free sugars per day, even less for children. If a child starts the day with a serving of such cereals, they are already near the daily limit.

In 2020, American researchers examined the cereal offerings on the market and found that a staggering 92% of children's cereals contain too much sugar. More than half of them, according to expert criteria, could be classified as candies. Interestingly, in the years following the pandemic, around 2023 and 2024, manufacturers began offering cereals with less sugar. They give themselves a false alibi by using artificial sweeteners. And here a new problem arises.

Artificial Sweeteners: When the Solution Becomes a Problem

To reduce the amount of sugar, manufacturers turn to artificial sweeteners. One of the most famous is erythritol. This is a sugar alcohol, which means it provides a sweet taste but has fewer calories than regular sugar. At first glance, this seems great, but the truth is not so simple.

Nutritionist Abby Grimm warns that erythritol draws water into the intestines. This can cause bloating, gas, cramps, and softer stools. Additionally, it can disrupt the balance between good and bad bacteria in the gut. The word microbiome (the collection of all bacteria in our gut responsible for digestion and the immune system) represents something extremely important for health. If the balance is disrupted there, it affects our energy, mood, and even our immunity.

In 2023, a study published in the journal Nature Medicine warned that people with higher levels of erythritol in their blood had a higher risk of cardiovascular disease. Although the connection is not definitively confirmed, it is strong enough to warrant caution.

Why Such Breakfasts Drain Energy

Cereals have another pitfall. They contain very little protein and fiber. Proteins are the building blocks of the body that make you feel full and help maintain muscles. Fiber is important for digestion and stable blood sugar levels. When you eat a bowl of cereals, your blood sugar level rises quickly. After one to two hours, it drops again, leaving you feeling tired, lacking energy, and hungry again.

In a 2021 study involving 5,000 people, it was found that those who had breakfast with less than 10 grams of protein, on average, consumed 25% more snacks before lunch. This means more unnecessary calories and, in the long run, more pounds.

Folk Wisdom About Breakfast

When we look at what our ancestors ate, we quickly see a difference. No one had colorful cereals in bags. Instead, people started the day with polenta, oatmeal, or a piece of bread with sour milk. These are simple, inexpensive foods that provide enough energy and nutrients.

Oatmeal, for example, contains beta-glucans. These are special fibers that have been proven to help lower bad cholesterol and regulate blood sugar. In 2020, researchers studied 14,000 people and found that those who regularly ate oat products had a 20% lower risk of type 2 diabetes.

Buckwheat, once a staple on Slovenian tables, is an excellent example too. It is rich in proteins and contains rutin (a substance that strengthens blood vessels and protects the heart). Although we have somewhat neglected it in recent decades, it is making a comeback today.

What to Eat for a Better Start to the Day

Experts suggest that breakfast should be based on foods that have proteins, fiber, and healthy fats. This means they will make you feel full, support your gut, and ensure you have energy until lunchtime.

Greek yogurt is one of the best options. One serving (200 grams) contains approximately 10 grams of protein. If you add chia seeds (which have 34 grams of fiber per 100 grams, more than any other food) and a handful of blueberries, you will have a perfect meal for your gut and energy for the day.

Two eggs together have about 12 grams of protein. If you prepare them scrambled and add a bit of spinach or tomato, you get fiber and vitamins as well. This meal is simple, inexpensive, and effective.

For those in a rush in the morning, a smoothie is also a solution. You only need a glass of milk or plant-based drink, a spoon of sugar-free protein powder, a bit of spinach, half a banana, and a handful of nuts. Blend everything together, and your meal is ready in three minutes.

What Data Says About Our Habits

A 2025 study in Europe shows that 65% of people choose something packaged for breakfast at least three times a week: cereals, energy bars, or instant drinks. During the COVID-19 pandemic, this percentage increased as people sought quick solutions.

Today, we see the consequences. More than 50% of adults are overweight, cases of type 2 diabetes are on the rise, and children are increasingly experiencing digestive problems. These are not distant stories from statistics; this is the reality in many families.

How to Make a Small but Important Change

You don't have to completely turn your life around. It's enough to make a better choice once a day. If you swap sugary cereals for yogurt with seeds or oatmeal, you will consume one kilogram less sugar in a month. This means less burden on your body and more stable energy.

Imagine how much better you would feel if you ate something in the morning that satisfied you and kept you going until lunch. If at ten o'clock you weren't looking for chocolate but had a clear head and enough strength for work.

Cereals with Artificial Sweeteners Aren't the Right Choice

Breakfast is indeed important. But that doesn't mean every crunchy bowl is healthy. Industrial cereals, full of sugar and artificial sweeteners, will not support you but leave you tired and without energy. For long-term health, turn to foods our grandparents knew: oatmeal, yogurt, eggs, bread with sour milk, nuts, and seasonal fruit.

It's not expensive, not complicated, and doesn't require special diets. It only requires one decision: not to fall for pretty packaging and promises but to choose what your body truly needs.