Why I Would Never Eat a Croissant (or Cereal) for Breakfast
- Gemma Westfold
- Mar 22
- 4 min read
A flaky croissant, a bowl of cereal, orange juice, coffee. It looks harmless, even a little wholesome? For many people it is simply “normal breakfast.” But for me, it's a hard pass.
Metabolically, it is one of the most inflammatory and blood sugar–destabilising ways to start the day. Why? Because....
The blood sugar rollercoaster starts immediately
Refined carbohydrates with little protein, fat, or fibre are digested extremely quickly. Glucose floods into the bloodstream. Insulin surges to clear it. Blood sugar then drops, often sharply. Reactive hypoglycaemia.
What happens next depends on your physiology, but commonly includes:
• Mid-morning energy crash
• Shakiness, irritability, or anxiety
• Brain fog and poor concentration• Intense cravings for sugar or caffeine
• Overeating later in the day
If this pattern begins at breakfast, it often dictates the entire metabolic tone of the day.
You are no longer eating according to hunger or choice. You are eating to correct a biochemical dip..
Why this affects sleep later
Repeated blood sugar swings increase stress hormones such as cortisol and adrenaline. Elevated evening cortisol is strongly linked with poor sleep onset, night waking, and unrefreshing sleep.
So that “light” breakfast can echo all the way to bedtime.
Inflammatory effects
Large glucose spikes increase oxidative stress and inflammatory signalling pathways. For people prone to inflammation, this can manifest as:
• Achy joints
• Headaches or migraines
• Brain fog
• Fatigue
• Skin flare-ups• Worsening autoimmune symptoms
I see this pattern in clinic constantly.
The hidden problem for people with chronic fatigue
For clients with chronic fatigue, ME/CFS, or burnout, stable energy production is already compromised.
Rapid glucose swings place further demand on mitochondria and stress systems, worsening exhaustion and post-exertional crashes.
For me personally, this matters hugely. I am prone to reactive hypoglycaemia, confirmed on a recent CGM trial, and I live with ME. Small dietary missteps can have disproportionately large consequences. A cereal or pastry breakfast can mean a whole day lost.
Many of the people who come into my programmes are in a similar position. They are doing their best but feel trapped in cycles of exhaustion, crashes, cravings, or unexplained symptoms.
This is where a personalised approach makes all the difference.
Refined sugars deplete nutrients
Refined carbohydrates are not only low in nutrients, they actively use nutrients to be metabolised.
Processing glucose into usable energy requires cofactors such as:
• Magnesium
• Zinc
• B vitamins
• Chromium
Highly refined foods provide virtually none of these but increase demand for them. Over time, this can worsen existing deficiencies.
So these foods are not simply neutral calories. They can be nutrient depleting.
In my clinical work, I often see people whose fatigue, anxiety, hair loss, poor immunity, or low mood are worsened by underlying nutrient depletion, sometimes driven by years of blood sugar instability.
Mental health and ADHD effects
Blood sugar instability directly affects neurotransmitter production and brain energy supply.
Rapid rises and falls can contribute to:
• Anxiety and irritability
• Low mood
• Poor focus
• Emotional volatility
• Worsened ADHD symptoms
The brain depends on stable glucose delivery. Volatility impairs cognitive control and increases impulsivity and craving behaviour.
When we stabilise blood sugar in a tailored way, many clients notice improvements not only in energy but also in mood, resilience, and mental clarity.
Why perimenopause amplifies the impact
Hormonal changes in perimenopause already reduce insulin sensitivity and increase vulnerability to blood sugar swings.
This is why many women suddenly experience:
• Intense sugar cravings
• Weight gain around the middle
• Energy crashes
• Poor sleep
• Hot flush triggers
• Mood instability
Starting the day with refined carbohydrates compounds this vulnerability.
Supporting women through this transition is a core part of my work. Strategies need to be personalised to hormone stage, stress load, sleep quality, activity levels, and real-life demands.
The simple alternative: protein and fibre first
Beginning the day with a protein-rich, fibre-dense meal stabilises glucose, supports satiety hormones, and reduces inflammatory signalling.
It also reduces the hormonal drivers that push us toward overeating later, including insulin, cortisol, and ghrelin.
We generally have more control over breakfast than any other meal. We are less tired, less hungry, and less reactive. Getting this meal right sets up the rest of the day.
What I actually eat
I aim for protein, fibre, and real food.
Recent breakfasts:
•Chicken breast with salsa, bitter leaves, avocado, chickpeas, and a fibre mix
• Three eggs on toast with avocado and kimchi
•Chicken, kale, pulses - dinner leftovers which was nicer than it sounds!
• Greek yoghurt, nuts, seeds, chia, blueberries and raspberries
I've sharing pictures on instagram this week if you'd like to get a visual
This approach is not restrictive. It is practical. I make it easy by using leftovers and keeping staple foods ready. Often take less time than popping bread in the toaster and waiting to add jam!
Why this is non-negotiable for me
Since adopting this way of eating in my early forties, my weight has been stable for the first time in adult life. My energy is more predictable. Cravings are dramatically reduced. My day feels manageable. Important with a busy clinic and others relying on me throughout the day and evening.
It no longer requires effort. It is simply how I eat.
For many clients, this is one of the first changes we implement because it creates momentum for everything else, especially for weight loss, energy restoration, and hormonal balance.
Want support putting this into practice?
Knowing what to do and implementing it consistently are very different things, especially when you are tired, busy, overwhelmed, or dealing with complex symptoms.
In my programmes, we work together to stabilise blood sugar, support healthy weight loss, restore energy, address root causes, and build habits that fit your life.
Everything is tailored to you, your health history, your symptoms, and your goals.
This newsletter is general guidance. If you want a personalised, root-cause approach tailored to your symptoms, health history, and goals, you can learn more about my Functional Medicine programmes here:
If you simply want a Functional Medicine overview of your current health and priorities, including a comprehensive blood test, I also offer a one-off Wellness Check consultation.
Small changes, applied consistently and appropriately for your body, can have far-reaching effects.
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