Breakfast is an important time for energy metabolism, especially for people at risk or with diabetes. However, many seemingly harmless breakfast habits can cause blood sugar to spike. Understanding breakfast options that easily increase blood sugar helps each person choose the right foods and control their health better.
First, eating a breakfast that is too sweet is the most common cause. Many people have the habit of eating cakes, milk tea, sugary cereals, condensed milk or canned fruit juices. These foods contain high amounts of monounsaturate, which are absorbed quickly into the blood, causing a sudden increase in blood sugar. In particular, fruit juice, although it seems healthy, lacks fiber, leading to a faster sugar increase rate than eating whole fruit.
Second, eat a breakfast rich in refined starches such as white bread, white sticky rice, vermicelli, pho or sweet filling cakes. These starches have lost most of their fiber and vitamins during processing, causing a high glycemic index (GI). When eaten, the body quickly converts it into glucose, causing blood sugar to increase sharply in a short time. If not combined with protein or healthy fats, blood sugar levels can fluctuate more strongly.
Another not-good breakfast is a low-fide and low-fiber breakfast. When breakfast lacks these two groups of substances, the rate of carbohydrate absorption is very fast, causing sugar levels to increase and decrease rapidly, leading to an early hunger, craving for sweetness and eating more during the day.
The habit of skipping breakfast can also indirectly increase blood sugar. When the body fasts for too long, the liver increases the release of glucose into the blood. When you have to make up for it at noon, blood sugar can easily spike due to the body's excessive reaction mechanism.
Finally, eating too much breakfast or consuming more energy than you need is also a factor that causes prolonged increases in blood sugar, especially when the meal contains a lot of starch and saturated fat.
