Bread and butter: there's an emotional attachment behind this morning custom that even the experts can't ignore

Bread, especially white bread, is made from refined flour - rich in simple carbohydrates. This means that it is digested quickly, turning into glucose and raising blood sugar levels within minutes.

The result? An instant spike in energy and a feeling of well-being right after breakfast.

But this energy quickly disappears, leading to a drop in glucose that causes early hunger, drowsiness and difficulty concentrating.

If this pattern is repeated daily, the body gets used to relying on sugar spikes to feel active - which can cause fluctuations in energy and mood throughout the day.

For decades, butter was condemned for containing saturated fats.

Today, more recent studies show that, in small quantities, it can be part of a balanced diet.

Natural butter contains vitamins A, D, E and K, as well as essential fatty acids that contribute to nutrient absorption and hormonal health.

The problem arises when consumption is exaggerated or when it is replaced by ultra-processed margarines rich in trans fat.

In other words, a thin layer of butter can be a good thing. But turning bread and butter into a daily ritual can, over time, increase LDL cholesterol and the risk of cardiovascular problems.

Bread and butter is a meal high in quick calories, but low in fiber, protein and micronutrients.

This means that it feeds, but does not fully nourish.

When breakfast (or any meal) is based solely on this combination, the body misses out on essential components - such as proteins and antioxidants - that support energy and immunity.

A simple way to balance it out is to add:

• A source of protein, such as eggs, yogurt or light cheeses;
• A portion of fruit, to provide fiber and vitamins;
• Or replace white bread with a wholemeal version, which releases energy more slowly and steadily.

In addition to nutrition, there is a factor that few consider: the emotional aspect.

Bread and butter is a universal symbol of routine, warmth and security. It triggers memories of home, childhood and peaceful moments.

This emotional connection isn't just symbolic - it's neurochemical.

By consuming foods associated with pleasure and familiarity, the brain releases dopamine and serotonin, neurotransmitters linked to well-being.

That's why this habit brings comfort - it literally "feeds the mood".

Keeping bread and butter as part of your daily routine can cause small, gradual changes:

1. Increase in morning energy, followed by possible drops during the day;
2. Mild weight gain, if excess calories have accumulated;
3. Cravings for more carbohydrates, due to glucose fluctuations;
4. A feeling of pleasure and comfort, due to the release of feel-good hormones;
5. Moderate cardiovascular risk if saturated fat consumption is excessive.

None of these effects are extreme - it all depends on frequency and balance.

You don't have to give up bread and butter. The key is to vary your menu and balance the rest of your diet.

Some good alternatives include

• Using wholemeal breads;
• Swapping butter for avocado, olive oil or natural peanut butter;
• Adding seeds (such as chia or linseed) for more fiber and satiety.

These small changes keep the pleasure, but reduce the negative impact of repetitive consumption.