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7 Breakfast Blood Sugar Spikers to Avoid (and What to Eat Instead!)


The so-called “most important meal of the day” can also be the most treacherous when it comes to managing your diabetes and keeping your blood sugar in check.

Here are the 7 worst breakfast foods to eat if you want to keep your blood sugar in check…

And some tasty, blood sugar-friendly alternatives that will keep you energized, emotionally balanced, and not craving carb heavy snacks:

Cereal: Those colorful boxes and catchy jingles make it seem like a wholesome way to start your day. But most cereals are loaded with sugar, refined carbs, and artificial junk that will send your blood sugar soaring. Swap it out for a bowl of hearty, unsweetened oatmeal topped with nuts, seeds, and a sprinkle of cinnamon instead.

Toast with Jam: Step away from the white bread and sugary spreads! These simple carbs are a one-way ticket to a blood sugar rollercoaster. Try a slice of sprouted grain toast with mashed avocado and a poached egg for a satisfying, nutrient-dense alternative.

Fruit Juice: Don’t let the word “fruit” fool you. Most juices are just sugar water in disguise, without any of the fiber or nutrients that make whole fruit so good for you. Stick to low-sugar options like lemon water or unsweetened green tea, or blend up a green smoothie with plenty of veggies and a small serving of low-glycemic berries.

Muffins: Those coffee shop muffins might look innocent enough, but they’re often loaded with sugar, oil, and refined flour that will wreak havoc on your blood sugar. Bake up a batch of grain-free, sugar-free muffins at home instead, using ingredients like almond flour, coconut oil, and natural sweeteners like stevia or monk fruit.

Pancakes and Waffles: I hate to be the bearer of bad news, but those fluffy stacks of goodness are a diabetes disaster waiting to happen. The refined flour and sugary syrups are a surefire way to spike your blood sugar and leave you feeling lousy. Try a protein-packed alternative like a veggie-filled omelet or a chia seed pudding parfait.

Flavored Yogurt: Don’t be fooled by the health halo around those little cups of flavored yogurt. They’re often packed with added sugars and artificial ingredients that are no good for your blood sugar or your gut. Opt for plain, full-fat yogurt instead, and add your own natural sweeteners and toppings like fresh berries, a drizzle of sugar-free syrup, or a sprinkle of low-carb granola.

Breakfast Bars: Those grab-and-go bars might seem like a convenient option, but most of them are glorified candy bars in disguise. Loaded with sugar, artificial ingredients, and empty calories, they’ll leave you hungry and cranky in no time. Make your own blood sugar-friendly bars at home instead, using ingredients like nuts, seeds, coconut flakes, and sugar-free chocolate chips.

So there you have it.

Seven blood sugar spikers to avoid at breakfast and the healthier alternatives to try instead. So you can feel energized, mentally sharp, and satisfied all the way until lunch.

Until then, keep it real and keep it balanced.

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