Managing blood sugar levels starts with making healthy choices at breakfast.
Here are 10 common breakfast foods that can be problematic for diabetics:
- Bagel and Cream Cheese
A plain bagel alone can pack over 50 grams of carbohydrates—quite the sugar spike for the morning. Adding cream cheese doesn’t help much, either. According to experts, cream cheese is low in protein and high in saturated fat, making this combo a high-carb, high-fat choice that doesn’t offer much nutritional benefit.
- Store-Bought Muffins
Though convenient, store-bought muffins can easily exceed 400 calories and are loaded with refined carbs and sugar. Muffins aren’t ideal for keeping blood glucose levels in check, as they offer little nutritional value and can quickly spike blood sugar
- Fried Foods Cooked in Vegetable Oil
Fried breakfast items like hash browns or breakfast sandwiches cooked in vegetable oils may seem harmless, but these oils often contain high levels of unhealthy fats. When heated, oils like canola, corn, and soybean oil can form trans fats, which increase inflammation and insulin resistance—two things diabetics want to avoid. Reducing fried foods can help keep blood sugar and heart health in check.
- Sugary Cereals
Many breakfast cereals, even those marketed as high-fiber, can contain large amounts of sugar. It’s easy to exceed serving sizes, leading to blood sugar spikes. Opt for cereals with little to no added sugar to better manage glucose levels.
- Sweetened Yogurts
Flavored yogurts, especially those with added fruit, may contain more sugar than you think. While yogurt provides protein, the added sugars can quickly raise blood glucose levels. Choose plain yogurt and pair it with whole foods like nuts or seeds to slow down sugar absorption.
- Sugary Pastries
Pastries like donuts, croissants, and cinnamon buns are tempting, but they’re packed with added sugars and unhealthy fats. This combination can lead to spikes in blood sugar and increase the risk of heart disease, which is already a concern for people with diabetes.
- Freshly Juiced Fruit
Juicing fruit might sound healthy, but it’s not the best choice for managing blood sugar. A glass of fruit juice contains a similar amount of sugar as soda, and lacks the fiber that whole fruit provides, causing a rapid spike in blood glucose levels.
- Stack of Pancakes
A towering stack of pancakes with butter and syrup may taste great, but it’s a carb-loaded meal that can spike blood sugar. Without much fiber to slow digestion, this meal can be particularly problematic, especially when topped with syrup and butter, adding extra saturated fat.
- Fruit Smoothie
Fruit smoothies, though full of vitamins, often contain several servings of fruit and added ingredients like juice or frozen yogurt. This can result in a high-sugar, high-carb drink that raises blood sugar quickly, especially if consumed too fast. Adding protein and healthy fats can help balance out the sugar absorption.
- Breakfast Bars
Breakfast bars may seem like a convenient option, but many are essentially candy bars in disguise. Packed with refined grains and sugar, they offer little nutrition and can cause a quick spike in blood sugar. Opt for bars with minimal added sugars and more whole ingredients for a better option.
By avoiding these common breakfast foods, diabetics can take a step towards better blood sugar control and long-term health.
