Top 7 Worst Foods to Eat Before Work or Exams Author: Ayesha Rehman
Top 7 Worst Foods to Eat Before Work or Exams Author: Ayesha Rehman
Blog Article
June 6, 2025
Behind every good day at work or strong performance in exams is a brain functioning at full capacity. But the food you eat—especially just before a mentally demanding task—can either support your productivity or sabotage it. In Pakistan, where chai and parathas are daily rituals and snacks are often fried, our pre-work or pre-exam meals may be doing more harm than we realize.
This guide takes a closer look at common food choices among Pakistanis and explains why some of them are the absolute worst to eat before needing mental focus.
1. Paratha and Nihari – The Heavy Hitters
A warm paratha with leftover nihari sounds like comfort food heaven. But this combo is loaded with saturated fats and refined carbs that slow digestion.
Why it’s bad: Heavy, oily meals divert blood to the digestive system, leaving less energy and oxygen for your brain. You might feel sleepy, bloated, or sluggish right when you need clarity.
Better alternative: Whole-wheat roti with a boiled egg or lentils. Add a side of cucumber raita for hydration and digestion.
2. Bakery Items – Puff Pastries, Cream Rolls & Doughnuts
Most Pakistani students or office-goers grab bakery items in a rush. But the sugar, white flour, and trans fats in these products are terrible before a high-performance task.
Why it’s bad: These foods spike blood sugar quickly, followed by a crash. You feel a temporary high, then fatigue, irritability, and even brain fog.
Better alternative: Homemade multigrain bread with a slice of cheese or peanut butter. Add a banana for slow-release en
3. Sweetened Packaged Juices & Energy Drinks
Whether it's a mango juice box or a popular energy drink, most of these are marketed as energizing. In truth, they deliver a sugar rush that is short-lived.
Why it’s bad: The brain doesn’t work well on sugar spikes. You may feel wired initially, but your focus quickly fades. Plus, many energy drinks have high caffeine, which can increase anxiety.
Better alternative: Fresh coconut water, sattu drink (roasted gram flour), or nimbu pani with a pinch of black salt.
4. Leftover Fried Food – Samosas, Pakoras, Nuggets
Morning tiffins often include leftovers from last night’s iftar or dinner. While easy to reheat, these are not brain food.
Why it’s bad: Fried items are difficult to digest and can cause acidity or drowsiness. The low fiber and high oil content drain your energy.
Better alternative: Grilled paneer or boiled chickpea salad with a dash of lemon and herbs.
5. Too Much Tea (Chai Overload)
In Lahore and across Pakistan, chai is more than a drink—it’s a routine. But having multiple cups on an empty stomach before class or work can be a mistake.
Why it’s bad: Chai contains tannins that can inhibit nutrient absorption. If it’s strong and sweet, it can mess with your insulin levels and cause jitteriness.
Better alternative: Limit yourself to one cup, paired with something solid like dates or oats.
6. White Bread with Processed Spreads
This is a go-to for hostel students and working professionals, especially during exam weeks. White bread with jam or chocolate spread feels filling but lacks substance.
Why it’s bad: Highly processed and devoid of fiber, this combo leads to a spike-and-drop in energy. No protein, no good fats, no lasting focus.
Better alternative: Use brown or wholegrain bread and pair it with an egg or avocado if available. Even daal is a smarter choice.
7. Flavored Yogurts and Cereal Bars
Imported breakfast items like strawberry yogurt or cereal bars might seem healthy. But check the label—they're often full of sugar and preservatives.
Why it’s bad: Hidden sugars again cause the same energy spike-crash. Plus, artificial flavors can sometimes irritate your stomach.
Better alternative: Plain dahi with chopped apple or nuts. It’s budget-friendly and digestion-friendly.
The Pakistani Context – Why This Matters
We often overlook how culture influences eating habits. In Pakistan, time constraints, hostel mess limitations, and office lunch struggles push people toward the easiest available options. But those very foods might be what’s killing your productivity.
Many working professionals have switched to daily lunch delivery service options that provide lighter, more focused meals that support long work hours. A good homemade food service or fresh meal delivery service (mentioned naturally once earlier) can help create consistency, which is key.
How to Plan Smarter Mornings
- Always start your day with a mix of protein, good fat, and complex carbs
- Avoid deep-fried items or foods that are mostly sugar
- Stay hydrated—carry your own water if needed
- Don’t rely on caffeine alone; eat something wholesome with it
- Prep ingredients like boiled eggs or overnight oats a day before
Even a small change like replacing white bread with roti or chai with a fruit smoothie can make a big difference in how your brain performs.
Final Thoughts
If your mind often drifts in meetings or during a test, take a closer look at what you’re eating beforehand. Junk and sugar-heavy meals may be dragging your performance down without you even noticing.
Choose wisely—your brain will thank you.
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