Why You Should Avoid Eating Only Carbs for Breakfast, Says French Biochemist

Many people love starting their day with pancakes, toast, or a bowl of granola. These foods are sweet, comforting, and quick to prepare. But according to French biochemist Jessie Inchauspé, known as the “Glucose Goddess,” eating only carbohydrates for breakfast might be hurting your body more than helping it.

Inchauspé, who is also a bestselling author and health researcher, explains that a breakfast full of sugar and starch gives only a short burst of energy that doesn’t last. Over time, this kind of diet can cause tiredness, mood swings, and even harm the cells that produce energy in your body.

The Truth About Carb-Heavy Breakfasts

When you eat foods like pancakes, jam, or fruit juice in the morning, your blood sugar level rises very quickly. This gives you a quick feeling of energy or alertness. But this feeling doesn’t last long. Jessie explains that this reaction happens because sugar in your food triggers a chemical in the brain called dopamine.

“Sugar makes your brain release dopamine, which gives a sudden feeling of pleasure,” Jessie says. “It’s not real energy—it’s just a short burst of happiness that fades away quickly.”

After this brief high, blood sugar levels drop again, making you feel tired, hungry, or even grumpy before lunchtime. This is often why people reach for another cup of coffee or something sweet in the middle of the morning.

What Happens Inside Your Body

Inchauspé explains that when your breakfast is made mostly of sugar and starch, your body’s energy factories—called mitochondria—get overworked. These small parts of your cells are responsible for producing energy that keeps your body active throughout the day.

“When you start your morning with sugar, your mitochondria have to work too hard,” Jessie says. “They get tired, and when that happens often, you feel tired too.”

This constant sugar overload can make you feel like you are running on low power, even if you are eating regularly. Over time, it may also increase your risk of chronic fatigue, weight gain, and other health problems linked to poor energy balance.

Why Protein Is the Better Choice

Jessie Inchauspé recommends changing how we think about breakfast. Instead of eating sugary or carb-only meals, she advises starting the day with protein-rich foods.

Protein helps keep your blood sugar steady and gives your body energy that lasts for hours. It also keeps you full, reducing the urge to snack later in the day.

Some healthy and simple breakfast options include:

Eggs – Boiled, scrambled, or made into an omelet

Greek yoghurt – Topped with nuts or seeds instead of sugary granola

Cottage cheese – Served with vegetables or a small fruit portion

Lentils or tofu – For a plant-based source of protein

Fish or leftover chicken – For those who prefer a savory start

Protein powder – Added to smoothies for extra nutrition

Jessie says, “Switch to a savory breakfast built around protein. It helps your body make energy without harming your cells.”

A Smarter Way to Start the Day

Health experts agree that breakfast is an important meal that sets the tone for the rest of the day. Eating too much sugar in the morning can make you feel alert for a short time but exhausted later. A breakfast that includes protein, fiber, and healthy fats gives you real, lasting energy.

Balanced meals also support better mood and focus. They help control hunger and stop you from craving unhealthy snacks. This not only supports weight management but also helps you feel more active and alert throughout the day.

The Bottom Line

The idea that eating sweet foods for breakfast gives energy is a common myth. In reality, this kind of meal can cause sugar spikes and crashes, making you tired and less focused. Jessie Inchauspé’s advice is simple — start your day with balance.

If you love pancakes or toast, you don’t need to give them up completely. Just pair them with protein-rich foods like eggs or yoghurt to balance your meal.