4. White bread and jam
Toast with jam is another breakfast item you should say goodbye to. Carbohydrates cause the blood sugar to spike greatly. White bread is crammed with carbohydrates and adding jam just doubles the amount of sugar you consume. After your blood sugar spikes, your pancreas works hard to regulate the sugar levels which can drain your energy, making you feel exhausted. Over time, you can even get diabetes. Swap out the white bread for whole wheat, and replace the jam with a healthy spread.