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, consuming more than needed. Cereals vary widely in their serving sizes. Read the labels carefully to compare serving size, carbohydrate, fibre and sugar content.
A better alternative: Choose a high-fibre cereal or oats, paired with a protein source such as Greek yogurt, milk, nuts or seeds, and whole fruit if desired.
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 may spike your blood sugar. Look at the carbohydrate and sugar content when you are choosing yogurt at the grocery store.
A better alternative: Plain Greek yogurt with added nuts or seeds, fresh fruit pieces and nut butter.
3. Bagel and cream cheese
A typical white bagel, which is comprised of mainly refined carbohydrates with limited fibre, adds major carbs to your morning meal. In addition, the cream cheese contains saturated fat and has very little protein.
A better alternative: Choose a smaller or whole-grain bagel portion and add a meaningful protein source such as egg, cottage cheese or nut butter.
4. Store-bought muffins
These muffins are often very high in carbohydrates and filled with sugar, fat and excess calories. And portion size is important as the sizes can vary significantly. Many store bought muffins are closer to dessert portions rather than a balanced breakfast.
A better alternative: 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 smaller sized, 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. Refined pancakes with a generous amount of syrup can create a breakfast dominated by rapidly digested carbohydrate with little or no fibre or protein.
A better alternative: Whole grain or oat-based pancakes topped with berries or other fresh fruit and a small serving of maple syrup, along with a protein source such as eggs or plain Greek yogurt.
6. Processed breakfast meats
Often eaten alongside eggs, processed breakfast meats, such as sausage or bacon are high in saturated fats.
A better alternative: Use eggs as a main source of protein and pair them with vegetables and a higher fibre carbohydrate; use processed breakfast meats less often or in smaller amounts.
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 juice delivers carbohydrate without the same intact fibre that is found in whole fruit.
A better alternative: 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. And better yet – choose water, unsweetened coffee or tea to quench your thirst!
8. Breakfast bar
These are quick and convenient first thing in the morning but many breakfast bars are not a nutritional guarantee. Read the labels carefully as many are low in fibre/protein, and have added sugars, while others may be more balanced.
A better alternative: Compare the serving size, carbohydrates, sugar, protein and fibre. Pair a more suitable bar with plain yogurt, nuts or another protein-rich food if the bar is not filling.
9. Fruit smoothie
All-fruit smoothies often have too much sugar and too many fruit servings first thing in the morning. The smoothie can become carbohydrate-dense when it combines several servings of fruit with juice, sweetened yogurt, honey or other sweeteners.
A better alternative: Use fruit in moderation and add plain Greek yogurt or another protein source (e.g. nut butter) and add spinach or kale if desired. Avoid using juice or extra sweeteners for the base.
10. Sugary pastries
Pastries are often full of refined carbohydrates and added sugars while providing little fibre or protein.
A better alternative: Whole grain toast with nut butter and fruit, oatmeal with nuts and berries, or plain Greek yogurt with fruit and seeds.
What should you eat for breakfast instead?
- Choose a higher-fibre carbohydrate: this could be oats, whole-grain toast or a higher-fibre cereal.
- Add a protein: examples include eggs, plain Greek yogurt, nuts, seeds, tofu or legumes
- Add some produce or a healthy fat: options include whole fruit, vegetables, avocado, nuts or seeds
Check out some of our recommended breakfast recipes:
Oatmeal with apple and walnuts
Your 3-Step Action Plan to a Better Breakfast
- Rethink your usual choices — Pick one breakfast you eat often and identify its weakest part.
- Choose whole fruit more often than juice.
- Make one simple swap — Choose more protein, more fibre, less added sugar or a smaller refined-carbohydrate portion.
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.
