You know what they say about breakfast—it’s the “most important meal of the day!” It’s not just eating breakfast that’s important; it’s also crucial to make healthy choices if you want to foster healthy blood sugar levels, weight management, and long-term health. Unfortunately, many breakfast staples can cause rapid spikes in blood sugar and insulin levels, ultimately resulting in energy crashes, cravings, and even an increased risk of insulin resistance over time. If you frequently experience mid-morning hunger or fatigue, your breakfast choices could be to blame.
Health TikToker Sarah Lowe (@sarahlowewellness) recently exposed five common breakfast foods that may be harming your blood sugar balance. “Up until recently I was not aware of the negative impacts that excess insulin was having on my body,” she said. “You might very well be in the same boat.” In her caption, she warns, “These are very popular breakfast items but they can be causing your glucose and insulin levels to spike. And if you eat them often enough, it could put you on the road to insulin insensitivity.” She warns against fruit juice, cereal, bagels, pastries, and oatmeal. Learn about the risks of each below.
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1. Fruit Juice
Many people think fruit juice is a healthy way to start the day, but, as with most sweet drinks, Lowe warns that it’s no better than drinking liquid sugar. "I know, I know, we’ve all been seduced into thinking that because it’s fruit, it’s a healthy option," she says. "Basically, it’s just a glass of liquid sugar." Since fruit juice lacks fiber, it causes a rapid spike in glucose and insulin levels. Instead, she recommends opting for whole fruits, because they provide natural sugars along with fiber to slow digestion and prevent blood sugar crashes.
2. Cereal
Cereal is a convenient, tasty breakfast staple, but Lowe warns that most brands are packed with sugar and refined carbs. "If you take a closer look at the ingredient labels of these highly processed cereals, you’re going to find that sugar is either the first or second ingredient and there’s very little fiber," she explains. Even cereals that are lower in sugar are still made of mostly refined carbohydrates, which quickly convert into sugar in the body. Instead, go with a protein-rich breakfast like eggs or Greek yogurt with nuts.
3. Bagels
A bagel can be seriously difficult to resist. Unfortunately, Lowe says this alluring, carb-y food is one of the worst offenders for blood sugar spikes. "Sure, they taste really good. But is it worth it?" she asks. "One bagel has 65 grams of carbohydrates with very little to no fiber. It’s gonna turn into pure glucose when you eat it, and it’ll cause your insulin to spike." Say it ain't so! You're better off choosing high-fiber whole grain toast.
4. Pastries
Morning pastries and coffee go together beautifully—but regularly indulging in sugary pastries like croissants, cinnamon rolls, and donuts is a bad idea for your health, especially if you want to keep blood sugar levels stable. "You might as well be eating cake, cookies, and ice cream for breakfast," Lowe warns. Pastries not only contain high amounts of sugar but are also loaded with refined flour and unhealthy fats, which is a nightmare for blood sugar.
5. Oatmeal
Oatmeal is often seen as a healthy breakfast choice, but Lowe makes the argument that its carb-to-fiber ratio makes it a bad choice for blood sugar balance. "This one’s gonna be controversial, but hear me out," she says. "Oatmeal does have a little soluble fiber, but it also has 31 grams of carbohydrates. The ratio of five grams of fiber to 31 grams of carbohydrates does not work for me." She suggests replacing oatmeal with avocado, which has "10 grams of fiber to 13 grams of carbohydrates, along with healthy fats and proteins." Add that to whole grain toast, and you've got yourself a tasty, wholesome breakfast!
