Breakfast sets the tone for the entire day, especially for individuals with diabetes. This meal can significantly influence subsequent blood sugar levels, impacting mood, energy, and overall health.
Here are 5 common breakfast mistakes to avoid if you have diabetes:
Skipping breakfast entirely
Whether you skip breakfast due to intermittent fasting or general disinterest, there are important considerations for people with diabetes. First, if you take medication to manage blood sugar, skipping breakfast can increase the risk of hypoglycemia (low blood sugar). Consult your doctor about any changes in meal times to determine the best schedule for you.
Additionally, skipping breakfast can affect appetite regulation and lead to overeating later in the day. Instead, consume a breakfast rich in protein and fiber to maintain stable blood sugar levels throughout the day and avoid blood sugar fluctuations. Avoiding significant fluctuations is crucial for managing diabetes, as excessively high or low blood sugar can increase the risk of complications.
For a light breakfast, consider an apple with peanut butter and cinnamon, fresh berries with nuts and seeds, or sliced pears with low-fat Greek yogurt or cottage cheese.
Eating a low-fiber breakfast
Fiber, the indigestible part of carbohydrates found in plants, is vital for blood sugar control, promoting satiety, and supporting cardiovascular, digestive, and gut health. According to the American Diabetes Association, individuals with diabetes should aim for the same fiber intake as the general population: 25 to 38 grams per day.
To increase fiber intake, add leafy greens to your breakfast. Fruit and chia seed smoothies are another excellent way to boost fiber consumption.
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Breakfast can impact blood sugar levels. Photo: Bui Thuy |
Consuming refined carbohydrates and saturated fats
Traditional high-carbohydrate breakfast items like store-bought granola, muffins, donuts, pastries, or white bread and butter are low in fiber and high in saturated fat. This combination raises blood sugar and puts your heart at risk.
For a sweet treat, choose granola made with minimal added fats and lightly sweetened. Pair it with low-fat cottage cheese or Greek yogurt and berries.
Alternatively, opt for whole grains and legumes with vegetables or fruits, which provide slower-digesting complex carbohydrates and healthy fats.
Overeating
Inconsistent eating patterns and overeating can lead to erratic blood sugar levels. For instance, skipping breakfast one day and eating a large meal the next increases the likelihood of unstable blood sugar. This varies depending on your medication, food choices, portion sizes, and activity level.
If you notice blood sugar spikes two hours after breakfast, re-evaluate your meal. Aim for a consistent carbohydrate intake at breakfast and assess your body's response. Remember to include fiber, protein, and unsaturated fats for a balanced meal.
Drinking fruit juice
Fruit juice, even 100% fruit juice, lacks fiber. While it contains nutrients, for those with diabetes, it's often used to quickly raise low blood sugar back to normal. Beyond that need, the excessive sugar intake increases insulin production, potentially leading to weight gain.
Instead of juice, choose whole fresh fruits, which contain fiber, and combine them with a protein source. If you enjoy fresh juice, incorporate it into a meal and limit the portion to half a cup.
My Y (According to Eating Well)
