Mmm, breakfast... the tasty opportunity to provide your brain with its first source of energy for the day. But did you know that some of the foods we love could be disrupting our mood and increasing our stress? 

From spiking blood sugar levels to lacking in essential nutrients, these ingredients can make your body—and by extension, mood—feel worse.

The foods to avoid when you're stressed

1. Sugar-loaded smoothies

Convenient, tasty, and packed with fruit, smoothies seem like a healthy choice. However, if they only contain high-glycemic fruits like bananas or mangoes, and are accompanied by sugary yogurts, they can cause an energy spike that will be followed by a sudden drop. This glycemic yo-yo often causes fatigue, irritability, and even anxiety. Opt for balanced smoothies, with a protein base (like plain Greek yogurt or fortified plant-based milk), and a handful of nuts or seeds to slow down the absorption of sugar.

2. Fruit bowls 

Fresh fruit is rich in antioxidants and makes for a great breakfast. However, adding processed granola or sugary yogurt can turn this healthy meal into a sugar bomb. The result? Your energy levels quickly plummet, leading to a low mood. Opt for homemade granola and pair your fruit with plain yogurt or skyr for a filling protein boost.

3. Sweet coffee

We love our A.M. cup of Joe as much as the next person, but beware of flavoured coffees and sugary syrups that can increase inflammation in the body and brain, worsening your body's stress response. It's best to choose a black coffee or one with unsweetened milk.

4. Sugary Cereals

Colourful cereals are often full of refined sugars and low in nutrients. For a more nutritious breakfast, opt for low-sugar cereals made with whole grains, like muesli or oatmeal.

3 Dishes That Won't Worsen Your Stress

To avoid fatigue and stress, choose foods that are rich in protein and fibre. 

1. Eggs and smoked salmon

Rich in essential fatty acids and proteins, this dish contributes to the production of serotonin—the happiness hormone.

2. Avocado toast

Avocados contain magnesium, a key mineral for regulating stress response, and which promotes serotonin production. Add an egg for a boost of zinc, another essential mineral. 

3. A balanced yogurt bowl

Combine Greek yogurt or skyr with fresh fruit and seeds for a complete and satisfying breakfast.

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