Starting the day with a breakfast routine of buttered toast and fruits or fruit juice is a common practice for many. However, health-conscious individuals should be aware that experts caution against certain foods to kickstart your morning. According to a post on the Wellbeing Lid Instagram page, early mornings typically see fluctuating blood sugar levels due to hormonal changes. Therefore, fruits, honey, and pastries are flagged as the worst options to begin your day with.
Dr. Niti A Patel, a specialist in diabetology, thyroid disorders, and obesity, echoes this sentiment, advising against high glycemic index foods that release sugar rapidly, especially on an empty stomach. Foods like white or whole bread, fruit juices, cornflakes/granola bars/muesli fall into this category and should be avoided.
Although fruits contain fiber, the juicing process removes it, leaving behind concentrated sugars that can quickly spike blood glucose levels. .Individuals with diabetes or pre-diabetes should be especially worried about this. Sweet baked goods like croissants, biscuits, and sweet rolls are also risky due to their high content of added sugars and refined carbs.
So, what are some healthier alternatives? Dr. Gaurav Jain, a senior specialist in internal medicine, suggests options such as nuts, seeds, and lentil-based dishes like Dal appam. For those who prefer a hearty breakfast, a balanced combination of protein and carbs, such as vegetable-stuffed paratha with yogurt, can be a good choice.
Opting for balanced meals and snacks that include lean proteins, healthy fats, fiber-rich carbohydrates, and plenty of vegetables is essential for managing blood sugar levels throughout the day. Whole grain, low-sugar cereals, whole fruits in moderation, and nutrient-rich options like nuts and seeds are preferable, as they provide essential nutrients and are less likely to cause sharp fluctuations in blood sugar levels.
When managing diabetes or pre-diabetes, it's crucial to be mindful of what you eat on an empty stomach to prevent blood sugar spikes. Three foods to avoid in this scenario include:
1. Sugary Cereals: These can cause rapid spikes in blood sugar levels due to their high sugar content and refined carbohydrates.
2. Fruit Juice: Despite being perceived as healthy, fruit juices often contain concentrated sugars that can quickly elevate blood glucose levels.
3. White Bread: Refined grains like white bread lack fiber and can lead to sharp increases in blood sugar levels when consumed alone.
To maintain stable blood sugar levels, opt for balanced meals and snacks containing complex carbohydrates, lean proteins, and healthy fats. Consulting with a healthcare professional or registered dietitian for personalized dietary advice is also recommended.
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