Foods that may spike morning blood sugar

My family often has sticky rice or white bread for breakfast. Do these foods increase blood sugar, and what should I limit in the morning to avoid blood sugar spikes? (Quynh, 37, Hanoi)

Answer:

The impact of food on blood sugar depends on the portion size, preparation method, and how it's consumed. Several breakfast items can potentially cause blood sugar spikes and are generally not recommended for individuals with diabetes or high blood sugar. These include toasted brown rice, scorched rice, white bread, baked potatoes, french fries, cellophane noodles, porridge, sticky rice, and arrowroot powder.

Regarding fruits, it's advisable to limit watermelon, longan, lychee, dates, jackfruit, sugarcane, and for vegetables, pumpkin. In general, try to limit duck eggs, fatty meats, and processed foods like sausages, hot dogs, instant noodles, and canned goods.

It's especially important to avoid sweetened condensed milk, bottled soft drinks, animal fats, butter, cheese, and deep-fried foods like donuts, potato fritters, and banana fritters for breakfast.

Healthier alternatives for daily consumption include brown rice, whole-wheat bread, vegetables, vegetable oil, legumes, peanuts, sesame seeds, and lean meats (lean pork, poultry without skin), and unsweetened milk.

Remember, regardless of what you eat, maintain a balanced diet among nutrient groups: 50-60% carbohydrates, 15-20% protein, and less than 30% fat. Consume plenty of vegetables and fresh fruit, drink enough water, and limit salt intake. If you have blood sugar concerns, consult a nutritionist.

Persistently high blood sugar can damage blood vessels, leading to coronary heart disease, kidney disease, and diabetic eye disease. Those at high risk should monitor their blood sugar regularly to manage it and reduce the risk of complications.