1. Skipping Breakfast Entirely
It may seem like an easy way to cut calories, but skipping breakfast can lead to a blood-sugar spikes and crashes later in the day. Dr. Otulana explains, "When the body goes too long without food it often leads to a mid-morning surge in appetite and a sharp rise in blood glucose when you finally do eat. Over time that roller coaster pattern makes it harder for insulin to work effectively."
The key is to prioritize a small but nutritious breakfast. As he puts it, "A small and balanced morning meal usually steadies things." Noted!
2. Choosing Refined Breakfast Foods
Packaging can be deceiving! Don't let marketing pull the wool over your eyes. Many cereals, granolas, and breakfast bars that seem healthy could actually throw your blood sugar for a loop. "There are many cereals and granolas… that appear very healthy but break down very quickly into glucose," Dr. Otulana warns.
Because these refined carbs hit your bloodstream fast, they can "place extra pressure on the pancreas at precisely the time of day when cortisol is naturally higher, which can worsen blood sugar spikes." Opting for healthy carbs like steel-cut oats, wholegrain toast, or minimally processed grains can work to slow down glucose absorption.
3. Not Getting Enough Protein in the Morning
Even if your breakfast isn’t sugary, it might still be unbalanced. A meal that's heavy on carbs and lacking in protein could be a disaster for your health. Dr. Otulana notes, "Having too little protein… can leave you hungry again quite quickly. That might mean you snack and larger portions later in the day all of which can disrupt glucose control."
His suggestions? "Adding eggs, Greek yoghurt, nuts or even a small portion of fish helps stabilise appetite and blood sugar." Perfect!
4. Overloading on Sugary Drinks
Smoothies, juices, and even specialty coffees may seem harmless, but they could be loading your breakfast with more sugar than an actual dessert! According to Dr. Otulana, "Fruit juices, flavoured coffees and smoothies can contain several teaspoons of sugar in a serving. Because these are liquids, they pass through the stomach quickly and cause a swift rise in blood glucose."
If you’re trying to minimize your diabetes risk, he recommends sticking to low-sugar drinks like "water, or unsweetened tea or also coffee without added syrups." Got it!