These are the 5 worst breakfast habits that spike your blood sugar and put your health at risk!

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Photo: Petitchef.com

Starting the day with energy is essential for a productive routine. However, many people make mistakes when it comes to choosing breakfast, which can lead to blood sugar spikes and compromise their health.

Blood glucose, or blood sugar level, is a crucial factor for general well-being. When we eat foods high in sugar and refined carbohydrates, glucose is quickly absorbed by the body, causing spikes in blood sugar levels. This fluctuation can lead to various health problems, such as diabetes, obesity and cardiovascular disease.

To help you have a healthier and more balanced breakfast, we've listed 5 common mistakes to avoid:

1. Excess refined carbohydrates

White bread, cakes, rusks and processed cereals: These foods are rich in sugar and refined carbohydrates, which are quickly digested and cause a rapid rise in blood sugar.

Opt for: Wholegrain breads, oatmeal, fruit and vegetables.

2. Low protein

Protein helps stabilize blood sugar and promotes satiety.

Opt for: Eggs, Greek yogurt, cottage cheese, seeds and oilseeds.

3. Lack of fiber

Fiber helps slow down the digestion and absorption of sugar, preventing blood sugar spikes.

Opt for: Fruit with peel, vegetables, whole grains and seeds.

4. Industrialized fruit juices

Although fruit is healthy, processed juices are high in sugar and low in fiber.

Opt for: Whole fruit or a smoothie made with fruit, Greek yogurt and seeds.

5. Excess sugar

Added sugar significantly increases blood sugar levels.

Opt for: Natural sweeteners such as honey, molasses or xylitol, in moderation.

A healthy and balanced breakfast should include:

Complex carbohydrates: Wholegrain bread, oats, fruit, vegetables.
Proteins: Eggs, Greek yogurt, cottage cheese, seeds and nuts.
Healthy fats: Avocado, olive oil, nuts.
Fiber: Fruits with peel, vegetables, whole grains and seeds.

Examples of healthy breakfasts:

Option 1: Omelette with vegetables and a slice of wholemeal bread with avocado
Option 2: Greek yogurt with berries, granola and chia seeds.
Option 3: Oatmeal with fresh fruit, nuts and a boiled egg.

Remember

By avoiding these mistakes and opting for a more nutritious breakfast, you'll be contributing to better health and well-being.

Consult a nutritionist to personalize your diet plan and get specific advice for your needs.

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