What kind of breakfast gives my child the best chance to enjoy a successful school day?
"Breakfast on the go" options like waffle and french toast sticks, instant oatmeal, bagels and toaster pastries may be quick and easy, and kids enjoy them, but they could set your child up for a difficult morning at school.
What's wrong with a quickly prepared breakfast if we're all in a hurry? The trouble lies not in the speed of the preparation, nor in the speed of eating. These meals fail us in how quickly the body breaks them down and the havoc that can play on the body's blood chemistry.
Roller Coaster Sugar Levels
Sugary, processed carbohydrates are rapidly absorbed by the intestines and cause a dramatic rise in blood sugar levels. The body responds by releasing insulin to drive the sugar into cells where it can be used as energy or stored as fat. The resulting rapid drop in blood sugar levels causes a release of stress hormones as the body tries to cope with the wide swings in sugar. These hormones can cause intense food cravings, agitation, sleepiness or restlessness.
So a few hours after eating a highly processed breakfast, your child may be struggling to make it to lunchtime. Their overwhelming fatigue during math or restlessness through reading period might be avoided with better breakfast choices.
Breakfast based on protein, unprocessed carbohydrates, and healthful, unsaturated fats leads to more steady and predictable blood sugar levels. The result is fewer cravings, reduced stress hormones, and a more even-keeled morning for your child.
Evaluating Choices
A classic example of a good breakfast food gone bad is oatmeal. To make it "instant," manufacturers strip oatmeal of its natural fiber so it cooks more quickly. That makes the sugars more readily available for quick digestion, causing the quick rise in blood sugar. Noninstant oatmeal is a much better choice as it takes the body longer to work through the fiber, allowing a smoother delivery of sugar to the body. This general principal is true of most foods – the less processing, the better. Whole grain bread is better than white or wheat bread. Freshly squeezed orange juice is a better choice than the processed, pulp-free version in a carton. Better yet, eat the orange itself to enjoy all the fruit's benefits: juice, flesh, fiber and vitamins.
No way your kids will forego their sugary cereal? Then at least couple it with something from the "alternatives" list. Adding some protein or non-saturated fats will slow the absorption of carbohydrates and make it easier on their bodies.
Start now to move away from processed carbohydrates and give your kids a healthy start to their school day!
Pierre Manfroy, MD, is a local pediatrician with Northeast Pediatrics, serving as an editorial consultant for Young and Healthy.
