Did you know that some breakfast foods can be downright detrimental to your blood sugar levels first thing in the morning when you have diabetes? If you want to start the day on a healthy note, here’s a look at 10 foods to avoid at breakfast, and some much better alternatives.
1. Sugary cereals: Don’t be fooled by cereal products featuring granola, high-fibre and high-protein ingredients, or other ‘health’ claims. Store-bought cereals can be packed with sugar and people often surpass the recommended serving size (a quarter cup) consuming more than needed. Read the label carefully to find cereals without added sugars or try making this easy and healthier Overnight Breakfast Muesli packed with fibre for longer lasting energy in the morning.
2. Fruit-flavoured yogurts: Sure, yogurt is a good source of protein in the morning, but the added fruit and flavouring can pack excess sweetness that will spike your blood sugar. Look for flavoured yogurt varieties with less sugar or sweetener alternatives. Or make your own healthy version by adding a few nuts or seeds, fresh fruit pieces and nut butter to low-fat, unsweetened Greek yogurt.
3. Bagel and cream cheese: Not only does a typical white bagel add major carbs to your morning meal, but the cream cheese contains saturated fat and has very little protein. Instead, opt for a slice of whole-grain toast with nut butter for a fibre and protein boost.
4. Store-bought muffins: These muffins are often filled with sugar, fat and excess calories. Get some muffin flavor into your breakfast by choosing oatmeal with cinnamon and apples. Or make your own muffins using whole wheat and a sugar alternative such as unsweetened applesauce. If you must eat a store-bought muffin, opt for a low-fat, higher-fibre bran muffin in the morning.
5. Syrupy pancakes: While tasty, a stack of white-flour pancakes covered in syrup is not a good option when you have diabetes. All those carbs and sugar will wreak havoc on your blood sugar levels. Instead, choose a few high-fibre whole wheat pancakes topped with fresh fruit. Or make these Easy Grain-Free Banana Flax Pancakes for a good-for-you breakfast boost.
6. Eggs and sausage: This combination may seem like a good, low-carb breakfast but there are often saturated fats in sausage that negate the health benefits. For a heathier protein option with added vitamins and minerals, try a veggie omelette instead.
7. Fruit juice: Did you know that fruit juice can have as many carbohydrates as a can of soda? Even freshly squeezed juices will spike your blood sugars because they deliver the sugars from fruit but not necessarily the fibre. Instead, eat your fruit whole for breakfast and pair it with a healthy protein such as eggs. If you’re itching for some fruit juice, opt for a small glass of freshly squeezed juice without added sugars and consume only on occasion.
8. Breakfast bar: These are quick and convenient first thing in the morning but many breakfast bars are packed with sugar, carbs and artificial flavours. Read the labels carefully and when possible, opt for better alternatives such as these Chewy Trail Bars or these quick and easy High Protein Cookie Dough Balls.
9. Fruit smoothie: All-fruit smoothies often have too much sugar and too many fruit servings first thing in the morning. A better smoothie alternative includes water and yogurt with nut butter and spinach or kale, plus one serving of fruit for sweetness. Or try this delicious recipe for a Blueberry Kale Smoothie.
10. Sugary pastry: Steer clear of those high-fat, high-calorie croissants, donuts and Danishes in the morning which will spike your blood sugar and can contribute to weight gain. If you must indulge, do so only on occasion and pair your pastry with a protein-rich, sugar-free yogurt.
Here are more diabetes-friendly ideas for breakfast meal planning.
Remember that a little food planning and portion control first thing in the morning can go a long way. Ensure that you have an assortment of healthy options to choose from and avoid the consequences of unnecessary sugar spikes, Picking the right foods at breakfast will help keep your blood sugars in check and help you feel more energized for the rest of your day.
