Breakfast is an important meal that helps kick-start the metabolism after a long night, especially for people who need to control blood sugar such as people with prediabetes, type 2 diabetes or people at high risk.
Many people think that fruit juice is healthy, but in reality, not all types are suitable. According to the World Health Organization's recommendation, fruit juices, even 100% pure, still contain a large amount of natural sugar, which can easily cause blood sugar to increase if portion control is not controlled. Therefore, people who need to control blood sugar should limit sweet fruit juices such as oranges, mangoes, grapes, watermelon in the morning - the time when the body is sensitive to carbohydrates.
Instead, unsweetened vegetable juices such as celery, spinach, cucumber, or unsweetened grapefruit juice are highly appreciated by nutritionists. These juices have a low glycemic index, are rich in antioxidants, vitamins and minerals, and are low in natural sugar. Research also shows that green vegetable juice or juices containing cinnamon, ginger, apple cider vinegar can help improve insulin sensitivity and reduce blood sugar after eating.
If you still want to drink fruit juice, you can dilute it with water in a 1:1 ratio or combine it with meals rich in protein and fiber to slow down the absorption of sugar.
If you need to control blood sugar at breakfast, you should prioritize water, unsweetened vegetable juice or herbal teas. Choosing the right type of juice not only helps maintain stable blood sugar but also contributes to a healthy, sustainable lifestyle.
