Breakfast, often referred to as the most important meal of the day, can set the tone for your entire day, especially if you are a person managing diabetes. It is crucial to understand how specific breakfast choices can affect your blood sugar levels and overall health. Here, we discuss five common breakfast mistakes you should avoid if you have diabetes and offer healthier alternatives to help you maintain controlled blood sugar levels.
Overlooking Breakfast
Many people either skip breakfast due to a lack of hunger in the morning or as part of an intermittent fasting routine. However, if you have diabetes and are on medication, skipping breakfast can lead to a risk of hypoglycemia, a condition characterized by abnormally low blood sugar levels.
Eating a meal rich in protein and fiber in the morning can help stabilize your blood sugar levels throughout the day, preventing extreme spikes and drops. Some light breakfast ideas include an apple with almond butter and a sprinkle of cinnamon, fresh berries with a handful of nuts and seeds, or a couple of slices of pear served with low-fat Greek yogurt or cottage cheese.
Fiber-Deficient Breakfast
Fiber plays a crucial role in managing blood sugar levels, promoting feelings of fullness, and supporting heart, digestive, and gut health. It is recommended that people with diabetes consume the same amount of fiber as the general population, which is between 25 and 38 grams daily.
You can increase your fiber intake by incorporating more vegetables and fruits into your breakfast. Try a baby kale breakfast salad with quinoa & strawberries or a raspberry-kefir power smoothie. Chia seeds are also a great source of fiber and can be added to your blueberry almond chia pudding.
Refined Carbs and Saturated Fats
Breakfast items high in refined carbohydrates, like store-bought granola, muffins, donuts, pastries, white bread and butter, contain little fiber and a lot of saturated fat. Consuming these can raise your blood sugar levels and increase the risk of heart disease.
Instead, opt for whole grains and legumes with fruits or vegetables for complex carbohydrates. Pair these with foods that contain healthy fats. Some delicious examples include the west coast avocado toast and lentil bowls with fried eggs and greens.
Overeating
Irregular meal patterns can lead to erratic blood sugar levels and overeating. If you consume a very large breakfast one day and skip it the next, you are likely to experience inconsistent blood sugar levels.
To maintain steady blood sugar, try to consume roughly the same amount of carbohydrates consistently at breakfast. Include fiber-rich, protein-rich, and unsaturated fat-containing foods for a balanced meal.
Consuming Juice
While juice, even 100% fruit juice, has nutritional value, it lacks fiber. For people with diabetes, drinking juice is usually used to rapidly increase low blood sugar levels.
Instead of juice, opt for whole fresh fruit, which contains fiber, and pair it with a source of protein. If you enjoy fresh juice, include it in your meal but limit your serving to half a cup.
The Final Word
Breakfast is a crucial opportunity to start your day in alignment with your health goals. If you are eating to support healthy blood sugars, remember to include fiber-rich, lean protein, and heart-healthy fat foods while limiting added sugar and saturated fats.
Developing a good breakfast routine doesn’t have to be boring or difficult. Make a list of foods you love and create nutrient-dense combinations that suit your lifestyle. If you’re struggling, don’t hesitate to reach out to your healthcare provider for help.
