4 Worst Breakfast Habits for Blood Sugar
1. Not eating enough fiber
Fiber is a valuable nutrient that serves many functions, from improving digestive regularity and blood cholesterol to increasing satiety and
slowing the release of carbohydrates into your bloodstream. When you eat a low fiber, carb-dense breakfast, like white toast with jam, the carbohydrate in your meal will reach your bloodstream
quicker than if you had equal carbs with higher fiber content.This quick surge of carbohydrates can lead to a spike & plummet in blood sugar following the meal,which impact energy levels & appetite.
2. Skipping breakfast
While there may be some varying opinions on how important it is to eat breakfast,there are some physiological responses to skipping this meal, one study notes for individuals
with type 1 diabetes, skipping breakfast was associated with higher mean blood sugar concentrations and lower odds of good glycemic control. This is especially concerning
as poor glycemic control in diabetics increases the risk of heart disease, nerve, and kidney damage, in addition to impairment of other organs and tissues.
3. Not eating enough protein
A balanced meal is one that contains carbohydrates, protein, fiber, fat, and produce. Without all of these components present at a meal, you will be limiting your vitamin
and mineral intake, and you could be setting yourself up for a spike in blood sugar.It takes a lot of work for your body to break down and digest protein, and when you consume this nutrient
alongside carbohydrates, it can also slow the release of carbohydrates into your bloodstream. For many, a quick breakfast ends up being a granola bar,a single piece of fruit,or a sugary coffee drink.
4. Not eating enough healthy fats
Similar to protein, fat also slows the digestion of carbohydrates, helping to reduce the likelihood of blood sugar spikes. Additionally, it is a satiating nutrient,
which means you will feel fuller for longer after your meal. Because of the satiating benefits of fat, well-balanced meals including this nutrient may curb snacking and
meal sizes to further aid in blood sugar management.Healthy fats, like the unsaturated fat found in avocado, nuts, and nut butter can reduce inflammation in the body
and often don't require much prep before incorporating them into a meal. For example, add half of an avocado to your whole grain toast instead of jam, add nut butter to your apple
for a protein and fat boost, and sprinkle your overnight oats with chia and hemp seeds for a great source of satiating and anti-inflammatory omega-3 fats.
Worst Eating Habit Emma Thompson Swears By