You’ve probably heard the saying that breakfast is the most important meal of the day, and while there are differing opinions on this statement, your breakfast habits undoubtedly have an impact on your body. When it comes to blood sugar, there are so many factors involved in managing this metric, and what you eat (or don’t eat) is one of the biggest. While people with diabetes should take extra care to control their blood sugar levels, it’s in everyone’s interest to avoid habits that make it difficult for our bodies to maintain healthy blood sugar levels. Here are the four worst breakfast habits for your blood sugar.
Fiber is a valuable nutrient that performs many functions, from improving digestive regularity and blood cholesterol levels to increasing feelings of satiety and slowing the release of carbohydrates into your bloodstream. When you eat a low-fiber, high-carb breakfast, like white toast with jam, the carbs in your meal enter your bloodstream faster than if you had the same carbs with a higher fiber content. This rapid rise in carbohydrates can cause post-meal blood sugar to rise and fall, which can affect energy levels and appetite.
For someone without diabetes, the body is well stocked with insulin to support this process; However, over time, you can deplete your body’s ability to respond to those sugar spikes as efficiently. To facilitate the response your pancreas demands, try including fiber in your breakfast. A good rule of thumb is to get at least 1 gram of fiber for every 5 grams of carbs. You can do this simple calculation by looking at a nutrition facts chart, and when in doubt, substitute whole grains for your white bread, add fruit to your meal, and add other high-fiber foods like oatmeal, buckwheat, and high-fiber cereals and vegetables to your breakfast.
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While there can be some differing opinions on the importance of eating breakfast, there are some physiological responses to skipping this meal. In fact, one study finds that in people with type 1 diabetes, skipping breakfast was associated with higher mean blood sugar levels and lower chances of good glycemic control. This is of particular concern since poor glycemic control in diabetics increases the risk of heart disease, nerve and kidney damage, in addition to affecting other organs and tissues.
For people without diabetes, skipping breakfast can have the opposite effect. During a prolonged fast, like the one you may experience when you skip breakfast, your blood sugar levels are likely to drop. For some, this change may be imperceptible; For others, low blood sugar can lead to symptoms of hypoglycemia, such as rapid heartbeat, tremors, sweating, irritability, and dizziness.
If time pressure has caused you to skip breakfast, try simplifying your routine or making your breakfast the night before. For example, try a low-sugar protein bar with a piece of fruit or Greek yogurt with berries and nuts for two quick breakfast options. If you have time to prep the night before, make a batch of overnight oats with nut butters and fruit, then simply add a hard-boiled egg in the morning for a no-fuss breakfast.
A balanced meal is one that contains carbohydrates, protein, fiber, fat, and other products. Without all of these components present at a meal, you will be limiting your vitamin and mineral intake and you could be set for a spike in blood sugar.
It takes a lot of work for your body to break down and digest proteins, and consuming this nutrient along with carbohydrates can also slow the release of carbohydrates into your bloodstream. For many, a quick breakfast ends in a granola bar, a single piece of fruit, or a sugary coffee drink. While all of these can be part of a balanced breakfast, they’re best served with protein. Crumble your granola bar over cottage cheese, add nuts to your fruit, and swap out the sugary cream in your coffee for a few squirts of a pre-made protein shake to get protein into your breakfast routine.
Similar to protein, fat also slows down the digestion of carbohydrates and helps reduce the likelihood of spikes in blood sugar. In addition, it is a satiating nutrient, which means you will feel full longer after eating. Due to the satiating benefits of fat, balanced meals containing this nutrient can limit snacking and meal size to further aid in blood sugar management.
Healthy fats, like the unsaturated fat in avocado, nuts, and nut butters, can reduce inflammation in the body and often don’t require much preparation before including them in a meal. For example, add half an avocado to your whole wheat toast instead of jam, add nut butter to your apple for a protein and fat boost, and sprinkle your overnight oatmeal with chia and hemp seeds for a great source of satiety and Anti-inflammatory omega-3 fats.
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