Introduction
If you’re trying to manage your blood sugar levels, you may be making some common breakfast mistakes that can have a negative impact on your health. Dietitians have identified the worst breakfast mistake for high blood sugar, and it’s important to be aware of it so you can make better choices for your health. This article will discuss the worst breakfast mistake for high blood sugar, as well as provide tips on how to make healthier breakfast choices.
The Worst Breakfast Mistake for High Blood Sugar, Say Dietitians
If you have high blood sugar, you may be wondering what the worst breakfast mistake is that you can make. According to dietitians, the worst breakfast mistake for high blood sugar is eating a breakfast that is high in refined carbohydrates. Refined carbohydrates are found in foods such as white bread, white rice, and sugary cereals. These foods are quickly digested and can cause a rapid rise in blood sugar levels.
Eating a breakfast that is high in refined carbohydrates can cause your blood sugar to spike, which can lead to a number of health problems. High blood sugar can cause fatigue, headaches, and even long-term complications such as heart disease and diabetes. To avoid these health risks, dietitians recommend eating a breakfast that is high in fiber and protein.
Fiber and protein are digested more slowly than refined carbohydrates, which helps to keep your blood sugar levels stable. Foods that are high in fiber and protein include oatmeal, eggs, nuts, and Greek yogurt. These foods will help to keep you feeling full and energized throughout the day.
In addition to eating a breakfast that is high in fiber and protein, dietitians also recommend avoiding sugary drinks such as soda and juice. These drinks can cause a rapid rise in blood sugar levels, which can be dangerous for those with high blood sugar. Instead, opt for water or unsweetened tea or coffee.
Making the right breakfast choices can help to keep your blood sugar levels stable and reduce your risk of health complications. Eating a breakfast that is high in fiber and protein and avoiding sugary drinks can help to keep your blood sugar levels in check.
Breakfast is deemed the “most important meal of the day” by many experts for a reason, as skipping it may be linked to health issues such as slow metabolism, weight gain, and even an increased risk of type 2 diabetes. This morning meal is particularly important for those who currently have diabetes. Eating early and having a meal that is low-carb and high-fat have been shown to support blood sugar levels throughout the day. On the other hand, missing out on breakfast may make it harder to keep your blood sugar in a safe range throughout the day.
While having breakfast is essential, you also need to consume the right foods and beverages to make the most of this meal. When it comes to having your morning drinks, in particular, you could wreak havoc on your blood sugar if not careful. This is why the worst breakfast mistake for high blood sugar is drinking certain beverages without accompanying them with food.
As an example, coffee is a classic drink that gets your morning going; however, drinking a cup of joe alone may take a toll on your body.
“For some people with diabetes, caffeine can cause blood sugars to spike (not all),” says registered dietitian Lauren Manaker, MS, RDN, LDN, CLEC, CPT, author of The First Time Mom’s Pregnancy Cookbook, The 7 Ingredient Healthy Pregnancy Cookbook, and Fueling Male Fertility.
According to the Mayo Clinic, if you currently have diabetes and are using insulin, the impact of caffeine (about 200 milligrams) may be associated with higher or lower blood sugar levels. Furthermore, drinking coffee before you eat anything in the morning can also lead to an increase.
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Breakfast-eaters will also have to be on the lookout for their juice intake.
“[Drinking] juice alone will cause blood sugar to surge as it is a quick source of carbohydrates,” says registered dietitian Sydney Greene, MS, RDN.
Drinking juice every day means your body is consuming a very concentrated form of fruit that lacks the digestion-slowing, blood sugar-regulating fiber present in whole forms of fruit. According to the CDC, consuming fiber is essential for controlling your blood sugar. The body is unable to absorb and break down fiber, meaning it doesn’t cause a spike in blood sugar the way other carbohydrates can.
Fixing your breakfast mistake for high blood sugar
The solution? Pair those drinks with food that will help maintain blood sugar levels. Those foods include proteins and healthy fats.
“For coffee, pairing it with food that includes protein and/or a healthy fat may help blunt the surge of caffeine,” says Greene.
Manaker also suggests pairing coffee with scrambled eggs, which she says are packed with healthy fats, protein, and antioxidants. This makes it a great addition to a blood sugar-stabilizing diet.
“Furthermore, by adding a fat such as a handful of nuts or a tablespoon of nut butter when you’re drinking juice, your blood sugar spike will be blunted, leading to delayed feelings of hunger or fatigue,” says Greene.
“A nut butter sandwich on whole grain bread provides some fiber, another nutrient that plays a positive role on blood sugars,” says Manaker. “The sandwich also provides some more fat and protein as well.”
Kayla Garritano