5 breakfast mistakes diabetics should avoid

The key is to enjoy a delicious breakfast while keeping your blood sugar levels healthy.

One of the best ways to have a balanced breakfast is to learn how certain foods will impact your blood sugar levels so you can incorporate them into your meals to help you reach your goals.

There are 5 common breakfast mistakes that can affect diabetes management, you need to avoid.

Skip breakfast completely

People with diabetes should not skip breakfast completely. Because for people taking medication to control blood sugar, skipping breakfast can increase the risk of hypoglycemia.

Additionally, skipping breakfast can also affect your appetite, says Caroline Thomason, a registered dietitian and diabetes educator based in the US. Skipping breakfast can lead to hunger later in the day and overeating carbohydrates. Instead, eat a breakfast rich in protein and fiber to help keep your blood sugar stable throughout the day.

If you want a light breakfast, consider an apple with avocado, berries with chopped nuts, or sliced ​​pears with low-fat plain yogurt or low-fat cheese.

Not eating enough fiber

Fiber is important for blood sugar control and increased satiety, as well as promoting heart, digestive and gut health.

Dietitian Jacinda Shapiro, a diabetes health coach based in the US, says: Fiber is key to health and diabetes control.

Fiber promotes the production of short-chain fatty acids, which help regulate blood sugar levels, says Jacinda Shapiro. According to the American Diabetes Association, people with diabetes should consume 25 to 38 grams of fiber per day.

For extra fiber, add green vegetables, fruit smoothies and chia seeds to your breakfast.

Combine refined starches and saturated fats

"Combining fat with refined carbs is a disaster for blood sugar," says Peggy Kraus, MD, a diabetes educator and care specialist in the US.

Choose whole grains, beans, and vegetables or fruits that provide slow-digesting complex carbohydrates and foods that contain healthy fats. Pair them with low-fat, low-sugar foods, such as unsweetened yogurt, and berries.

Irregular breakfast

This can lead to irregular blood sugar levels. For example, if you skip breakfast one day and then eat a big breakfast the next day, your blood sugar levels are more likely to be unstable.

If you notice your blood sugar is high 2 hours after breakfast, review what you ate. Try to eat the same amount of carbohydrates for each breakfast and see how your body responds. Be sure to include foods that contain fiber, protein, and unsaturated fats for a balanced breakfast.

Drink fruit juice

Expert Fruit juices are often low in fiber and often contain large amounts of sugar, which can raise blood sugar levels very quickly. Therefore, people with diabetes should avoid drinking fruit juices, Shapiro says.

Choose whole fruits that contain fiber. If you like fruit juice, drink only half a glass with your meal, according to Eating Well.