Skipping breakfast
Skipping breakfast can cause the body to increase the secretion of stress hormones, thereby increasing blood sugar. For people undergoing diabetes treatment, skipping breakfast also has the risk of causing hypoglycemia if taking medication.
In addition, this habit easily leads to eating more at the end of the day, causing energy imbalance. A breakfast full of protein and fiber will help stabilize blood sugar and limit abnormal fluctuations.
Eat breakfast with a lot of refined carbohydrates, lack of protein and fiber
Fast foods such as pastries, white bread, or processed foods often contain a lot of refined starch but lack fiber and protein. This causes blood sugar to rise rapidly after eating, then drop suddenly, causing fatigue and rapid hunger.
Fiber plays a role in slowing down glucose absorption, while helping to feel full longer and supporting cardiovascular health. To stabilize blood sugar, starch should be combined with protein, good fats and fiber from vegetables, nuts or beans.
Irregular breakfast, not on time
Irregular breakfast habits make blood sugar fluctuate erratically. Skipping meals one day and eating too much the other day makes it difficult for the body to maintain a stable state.
Maintaining a fixed meal schedule every day will help the body adapt better to the circadian rhythm. Thanks to that, metabolism takes place more effectively and blood sugar is also better controlled.
Drink coffee with empty stomach
Many people have a habit of drinking coffee right after waking up without eating anything. However, this can cause blood sugar to rise higher, especially in people sensitive to insulin.
The reason is that in the morning, the hormone cortisol increases, stimulating the liver to release glucose into the blood. Caffeine in coffee can further increase this effect, making blood sugar levels more difficult to control.
Start the day with sugary drinks
Drinks such as milk coffee, flavored latte, or bottled smoothies often contain quite high levels of sugar. Because they are liquid and lack fiber, they are quickly absorbed and cause blood sugar to rise sharply.
To limit this effect, you should prioritize low-sugar or sugar-free drinks, and supplement with protein and healthy fats when using smoothies. Eating whole fruits is also better than drinking juice.
Not preparing breakfast in advance
Busy mornings make many people unable to prepare meals in time and have to choose convenient but unhealthy foods. These dishes are often rich in refined starch and lack the necessary nutrients.
Preparing breakfast will help you be more proactive in choosing food. Simple dishes such as boiled eggs, soaked oats overnight both save time and ensure nutritional balance.
