Traditional medicine doctor Kim So Hyung from Korea, who has over 1.5 million followers on social media, warns that morning is when blood sugar levels are most prone to sharp increases. Some breakfast items often perceived as "healthy" can actually cause blood sugar to spike.

She identified four high-risk foods to avoid for breakfast. She also emphasized that if these foods are consumed, it is important to apply small tips to minimize their negative impact on the body.

Fruit milk

While milk provides nutrients and fruit is generally considered healthy and filling, Doctor Kim points out that many overlook the fructose content in fruit. A study from the American Endocrine Society indicates that excessive fructose intake is closely linked to fatty liver disease.

Moreover, blending fruit destroys its fiber, accelerating the body's sugar absorption and leading to more drastic post-meal blood sugar fluctuations. This shortens the liver's glycogen storage time, significantly increasing the burden on the liver.

To make breakfast truly healthier, add tofu, unsweetened yogurt, or nuts to slow down the digestion of protein and lipids.

Cereals

Cereal with milk is often seen as a simple and nutritious option. However, the issue lies in the often-overlooked sugar content in breakfast cereals, with some varieties containing up to 30% sugar. Products labeled "whole grain" or those with added dried fruits and nuts (which seem healthy) can actually further increase sugar levels.

Always check the nutritional information of products and prioritize low-sugar options. Adding fiber-rich vegetables and fruits to cereal can significantly enhance its health benefits. Strawberries, bananas, apples, and cherry tomatoes are excellent choices.

Consuming refined carbohydrates like bread stimulates insulin secretion, causing blood sugar to spike and then drop suddenly. Photo: Mai Trung

Bread and pastries

Eating bread or pastries with a drink is another common breakfast choice. However, these flour-based foods have long been identified as unhealthy. Most of their content converts into glucose and is absorbed by the body.

Upon waking, the body's blood sugar is low. Consuming refined carbohydrates stimulates insulin secretion, causing blood sugar to surge before dropping abruptly. Due to a lack of vitamins and fiber, people quickly feel hungry again, leading to a tendency to consume more carbohydrates.

Choose whole grain bread (containing barley, buckwheat, oats, brown rice) to effectively slow down digestion. Eating green vegetables or eggs before bread also helps reduce blood sugar fluctuations.

Coffee

Many people habitually drink coffee instead of eating breakfast. Yet, even black coffee, considered healthier, poses risks when consumed on an empty stomach. Coffee can relax the lower esophageal sphincter, worsening symptoms for those with gastroesophageal reflux. Additionally, patients with stomach ulcers need to be very cautious.

Doctor Kim advises drinking one to two glasses of plain water before coffee to minimize irritation to the stomach and intestines.

My Y (According to HK01)