If breakfast is mainly composed of easily digestible carbohydrates such as white bread, white porridge or sweet bread, glucose can be quickly absorbed into the blood, causing blood sugar to rise sharply after eating.
Meanwhile, fiber, especially soluble fiber, can slow down the digestion and absorption of glucose, thereby helping to limit blood sugar spikes after meals. Protein also contributes to increasing feelings of fullness, thereby reducing the risk of eating too much starch or sweets in the following hours.
Adjusting breakfast does not necessarily have to be too complicated. The principle is that meals should have protein and fiber, while starch should not be the main part.
Some simple changes can be applied. With white bread and coffee, you can add eggs or unsweetened soy milk along with a portion of vegetables. People who like to eat porridge can reduce the amount of porridge, while adding eggs, tofu, fish and greens. With steamed buns, you can eat them with unsweetened soy milk, eggs and nuts.
People can start with a small change, maintain it for about one to two weeks, and then monitor the body's reactions, especially blood sugar, mood, and feeling of hunger after breakfast.
It is noteworthy that even when eating the same breakfast, blood sugar reactions in each person can still vary significantly. This is affected by metabolism, insulin response, and underlying factors such as lack of sleep, staying up late, or irregular sleep schedules. These factors can make morning blood sugar fluctuate more.
After adjusting breakfast, you can monitor changes in daily activities, such as the level of drowsiness after eating, mental stability in the morning, and the time the feeling of hunger reappears.
In addition to sensory changes, health indicators such as blood sugar 2 hours after eating, hemoglobin glycated after a few months can be monitored, and waist circumference, weight and blood sugar on an empty stomach can be observed to assess overall blood sugar control effectiveness.
For people who have been diagnosed with diabetes, paying attention to breakfast, exercise, sleep and metabolic status can support professional treatment. For people who do not have diabetes, starting from daily breakfast can also be a way to form a reasonable eating habit, thereby supporting blood sugar control and maintaining alertness during the day.
