On a scorching midday in Saigon, it’s easy to spot bustling pastry shops bearing Chinese, French, or Vietnamese names. You might pick a sweet bun sprinkled with sesame seeds that’s satisfyingly chewy, a velvety matcha cake that melts in your mouth, or a large birthday cake decorated with adorable zodiac-animal figurines for a child.
Through the glass windows, the storefront buffers the oppressive heat and urban clamor, while inside you'll find a tranquil refuge. Shelves are lined with colorful cupcakes and muffins that seem to beckon like afternoon tea delights. The delicate aroma of tea mingles with the gentle sweetness of the pastries, awakening your senses and revitalizing your spirits after a long, tiring day.
When you choose pastries for breakfast, you’ll get a quick energy boost thanks to the high refined sugar content, but that convenience comes with significant health risks. First, because pastries have a high glycemic index, they cause a rapid spike in blood sugar, prompting a strong insulin response from the pancreas. Soon after, blood sugar crashes, leaving you hungry, tired, and less productive. If this cycle repeats regularly, it can lead to insulin resistance, obesity, and type 2 diabetes.
Moreover, pastries are rich in saturated and trans fats (from margarine and hydrogenated oils), contributing to visceral fat accumulation, higher LDL (“bad”) cholesterol, lower HDL (“good”) cholesterol, and metabolic disturbances all risk factors for cardiovascular disease . These unhealthy fats and simple carbohydrates also disrupt gut microbiota, causing bloating, indigestion, inflammation and nutrient deficiencies (vitamins, minerals) that weaken immunity .
Refined sugar intake further destabilizes insulin and chromium balance, and impairs tryptophan transport to the brain reducing serotonin production and increasing the risk of anxiety, depression, poor concentration, and memory issues over time
In summary, while pastries may seem like a quick energy solution, regularly eating them for breakfast can leave you drained, elevate unhealthy blood markers, impair immunity, and hinder mental performance.
If you still want a hint of sweetness to start your day, Dr. Trà Phương recommends opting for whole‑grain pastries enhanced with oats, chia, almonds, or walnuts to boost fiber and healthy fats. Pair them with protein sources like plain Greek yogurt, boiled eggs, or low‑fat cheese to maintain satiety and stabilize blood sugar. Add low‑GI fruits such as strawberries, apples, or kiwi, or go for a heartier breakfast like whole‑grain toast with nut butter, boiled eggs, and unsweetened plant‑based milk for balanced, long-lasting nutrition.
