Based on research and folk wisdom, we have identified three most common morning traps that not only tire you out but can also jeopardize your health. To make it not all black, we will also tell you why it's a bad choice and how to avoid it - without suffering from an empty stomach.

1. Bacon, ham, and sausages - thanks but no thanks on an empty stomach
   
   We believe that many Slovenians still have in their minds that "a good breakfast means meat." This used to be true - when people went to the fields at five in the morning and worked until evening. But today, most of us sit in offices, in meetings, or at home in front of a computer.
   Why are processed meat products such as sausages, ham, and bacon so problematic?
   First: it is processed meat. This means that the meat is no longer in its natural form but has been processed - by smoking, salting, drying, or adding chemicals. Among the most dangerous are nitrates, used to make products last longer and appear more red. However, when these nitrates come into contact with acidic gastric juices, they can form nitrosamines - compounds that the World Health Organization (WHO) confirmed in 2015 are linked to colorectal cancer.
   It's not just that: a study published in 2019 by the International Journal of Epidemiology showed that consuming 50 grams of processed meat per day (which is approximately one sausage) increases the risk of colorectal cancer by 18%. And moreover - most people don't just eat one sausage, but also add an egg and a slice of white bread, maybe a sugary juice...
   Folk medicine knew centuries ago that meat in the morning is not for everyone. In our grandmothers' books are written: If you start the morning with meat, you will sleep in the afternoon like a baby - not out of satisfaction, but out of fatigue. And it's true - heavy food in the morning burdens your digestion and redirects energy where your focus and work enthusiasm could have been instead.
2. Sweetened cereals - a hidden energy thief
   
   When you enter a store, you are greeted by a whole wall of colorful boxes of "healthy" cereals. In reality, most of these are deceptive. The packaging says fit, light, natural, or even superfood, but when we look at the ingredients, we quickly realize that it is mostly sugar, flavor, and some colorants.
   Specifically: classic "children's" cereals often contain more than 20 grams of sugar per 100 grams of product, which means your child gets at least 5 sugar cubes before school if they consume one serving. And this is not just a short-term problem.
   Sugar works by rapidly raising blood sugar levels, giving the body a false sense of energy. But this energy is so short-lived that after an hour, a drop occurs - also known as a sugar crash. Suddenly, you run out of energy, become cranky, unfocused, hunger sets in. No wonder many can hardly wait for lunch or their first coffee.
   Harvard studies have shown that consuming sweetened cereals in the morning leads to a higher risk of obesity, type 2 diabetes, and heart problems, especially if repeated for several years.
   Folk wisdom? Have breakfast like a king, but not like a queen of pastries. Our grandparents knew how to have a simple breakfast: buckwheat porridge with milk, millet porridge with dried fruit, homemade rolls with apple compote. All of these provide slow carbs, fiber, and natural energy - without crashes and excessive sweetness.
3. Doughnuts, Danish pastries, and other morning pastries - sweet traps with side effects
   
   If you are one of those who like to indulge in a doughnut or pastry from the bakery in the morning, we must sadly disappoint you: this is one of the worst possible breakfast choices. Although they look tempting, smell divine, and momentarily make us happy, the effect on the body is quite unfavorable.
   First of all: a doughnut contains more than 10 grams of sugar and 300 calories, most of which come from white sugar and white flour - two of the most "empty" nutrients we know. Additionally, most pastries contain trans fats, formed during industrial processing and for which the European Food Safety Agency indicated back in 2018 that they increase the risk of heart disease, stroke, and even some forms of cancer.
   Interestingly, in Slovenia, over 100 years ago, a known folk saying was: "If you start the day with a doughnut, you end it with laziness." Grandmothers knew that such a breakfast does not sustain you for long. The body quickly consumes sugar but lacks fiber, proteins, and fats to sustain energy through the morning.
   Moreover, an extensive review of 72 studies carried out in Slovenia in the years 2020–2022, published in the journal BMJ, found that high consumption of added sugar increases the risk of breast cancer, colorectal cancer, and pancreatic cancer. Although cancer does not develop overnight, regular consumption of pastries certainly does not contribute to health in the long run.What can you eat in the morning?
   Instead of worrying about what not to eat, think about what you can. Slovenian nature is full of goodies that have been offered to you for centuries - you just have to look.
   • Cottage cheese with homemade walnuts and honey
   • Soft-boiled egg with sour cream and whole grain bread
   • Oatmeal with grated apple and cinnamon
   • Millet porridge with raisins, flax seeds, and dried plums
   • Homemade kefir or yogurt with blueberries and sugar-free cereal
   If you like warmth, you can also prepare in the morning a healing tea from mint and yarrow, which awakens the digestive system and strengthens liver function - something our ancestors were well aware of.Finally: Listen to your body
   Although all of this may sound like too much information, know that the body speaks. If you start getting a headache after breakfast, feel tired, or become anxious - it's a sign that something is not right. And often the prime suspect is breakfast.
   We believe that with a few small changes, not only can your health improve, but also your well-being throughout the day. And what's best - you don't have to suffer. The flavors of a healthy breakfast can be just as rich, pleasant, and even nostalgic. We just have to remember how our ancestors ate - without packaging, without additives, but with a full heart.