It’s eaten by millions every day – but food scientist warns that new research has come to a shocking conclusion
Tim Spector gave a warning over a breakfast eaten by millions(Image: Zoe)
Professor Tim Spector has issued a warning about a breakfast eaten by millions – and which he himself ate every day. The Professor of Genetic Epidemiology at King’s College London and co-founder of the Zoe health app said that people should reconsider having low-fat milk and bran flakes – and change it up.
Speaking on his Instagram page, Prof Spector explained that it is ‘complete rubbish’ – according to new science. He said: “15 years ago, this used to be my go-to breakfast cereal. Low-fat milk and low calorie bran flakes. I used to think this was great. And it was all about calories. But the latest science is telling us that is complete rubbish. This breakfast cereal will actually make you hungrier. It’s not filling you up. It’s not helping your gut microbes.”
He explained in his post that the issue is that focusing on calories is the wrong way to approach food. He explained: “Cereal with skimmed milk might look light on paper, but because the natural fats have been stripped away from the milk, there is nothing in the bowl to slow down digestion. The refined grains and milk sugars can cause a blood sugar spike, followed by a slump. That sudden crash is precisely why you find yourself hunting for a snack a few hours later.”
Instead, Prof Spector advised an option full of fat: “A bowl of full-fat Greek yoghurt with berries, nuts, and seeds works in the opposite way. The protein in the yoghurt and the fats in the nuts act like a brake on your stomach, forcing it to release food into your system slowly and steadily. This keeps your blood sugar steady while signalling directly to your brain that you’re full.
“Add some berries on top for fibre and a good dose of polyphenols, the natural defence chemicals in plants that feed your gut microbes, and you’ll have a balanced breakfast that will support your energy and keep you satisfied until lunchtime.
“This bowl is completely different. It’s full of different diverse plants, high fiber, polyphenols, high fats, sending signals to your gut microbes which send signals to your brain to say, ‘I’m no longer hungry.’ So, the one lesson I’d love you to take away from this is that when you’re building your breakfast, which is probably the most important meal of the day that you can be in charge of, go for something that’s got good fats in it.
“It’s got plants, it’s got diversity, and feed your gut microbes. Importantly, you must always favor quality over calories.”
His followers agreed with one saying: “Yes! A yoghurt bowl with berries, nuts, and seeds is my go to” Another added: “Yes I have a daily Greek yoghurt bowl – blueberries, oats and dark chocolate are my go-to combo.”
