Overview

• Popular carb-heavy breakfasts such as white toast with chocolate spread, processed cereals and bacon butties lack fibre and protein while delivering excessive sugar and fat.
• Research finds 31% of Brits still favour a full English breakfast and 32% feel guilty about their morning choices as they prioritise speed and convenience.
• Some processed cereals contain up to 14 teaspoons of sugar per bowl and bacon butties can pack 16g of fat, contributing to energy spikes and crashes.
• Ludlam-Raine suggests swapping white bread for sourdough or wholemeal, adding nut butter and choosing lower-sugar, higher-fruit spreads to boost nutrients.
• She also recommends building a diversity jar of seeds for toppings and practising mindful eating—chewing well and avoiding on-the-go meals—to stabilise blood sugar and support digestion.