Millions of people around the world live with diabetes, and if you want to manage blood sugar levels effectively, what breakfast options should you limit? Diabetes expert Dr. Sara Brewer advises reducing "foods that contain rapidly digestible carbohydrates" that may cause a spike in blood sugar (i.e., glucose). These include pastries, cornflakes, and white bread, which can increase the body's insulin needs.
Dr. Brewer warns that "if you are overweight, it may lead to poor glucose control." She recommends "following a low glycemic index diet."
What is the Glycemic Index?
The British Health Authority explains that the glycemic index is a system for classifying carbohydrate-containing foods, indicating how quickly each food affects blood sugar levels (glucose) when consumed alone. Foods with a high glycemic index are broken down quickly by the body, leading to a rapid increase in blood sugar levels. Foods to limit when blood sugar is elevated include:
- Sugar and sugary foods
- Sugary sodas
- White bread
- Potatoes
- White rice
Examples of low to medium glycemic index foods include:
- Some fruits and vegetables
- Whole grain foods, such as oats and porridge
While low glycemic index foods can be part of a healthy diet, not all low glycemic index foods are healthy. Healthy low glycemic index options include whole grain foods, fruits, vegetables, beans, and lentils. However, unhealthy low glycemic index choices include chocolate and potato chips, which can be high in fat, according to the British newspaper Express.
