Manuel Viso, doctor: "If you have breakfast with just coffee and cookies or pastries, your energy will be wasted before 11:00 a.m."

Quick, easy, sugary breakfasts are a common temptation for many people every morning. However, for doctor and health educator Manuel Viso, these types of choices are a mistake that the body pays for in a matter of hours. "If you eat breakfast like this, your energy will be wasted before 11:00 a.m.," he warns in a video that has gone viral on social media, where he analyzes the so-called "junk breakfasts" that have become normalized in our routines.

According to Viso, what often seems like a harmless breakfast is actually a sugar bomb with little ability to maintain satiety. The classic black coffee accompanied by cookies or baked goods is one of the most common examples. "It's like lighting a fire with paper: it burns quickly and goes out just as quickly," the specialist compares, insisting that this type of intake produces an immediate spike in glucose followed by a crash that forces the body to demand more food.

The morning rush is often the main excuse. Waking up late, wanting to get out of the house quickly, or even inherited habits lead most people to resort to options like white toast with margarine and jam, sugary cereals, or packaged pastries. "Refined flours, bad fats, and sugar everywhere. In other words, guaranteed hunger," the doctor emphasizes in his analysis.

The specialist explains that this eating pattern is not only behind energy slumps before mid-morning, but also fosters an unbalanced relationship with food. Spikes and drops in glucose levels fuel feelings of tiredness, bad mood, and the need to snack between meals, which can impact both work concentration and long-term metabolic health.

One of the foods Viso criticizes most is sugary boxed cereals. Although their advertising presents them as a balanced option to start the day, the truth is that "it looks like breakfast, but it's basically a dessert disguised as healthy," she says. This idea aligns with the recommendations of other nutrition experts, who for years have warned against excessive consumption of ultra-processed products at the first meal of the day.

For many specialists, breakfast should be an opportunity to consume fiber, protein, and healthy fats to ensure satiety and sustained energy. However, for decades, the food industry has imposed a distorted view of what a good breakfast means.

Although Viso doesn't go into detail about specific menus, she does emphasize the importance of avoiding excess sugar and choosing foods that are as minimally processed as possible. Nutritionists recommend including whole fruits instead of juices, protein sources such as eggs, natural yogurt, or nuts, and whole grains instead of refined ones.

The key is to ensure that breakfast doesn't cause an immediate energy boost that then leads to fatigue, but rather that it allows you to maintain concentration and performance until the next meal. In fact, many recent studies indicate that the important thing isn't so much having breakfast, but rather doing it consciously and with quality foods.