We’ve all heard the saying “breakfast is the most important meal of the day.” It’s true that what you put into your body when you wake up can affect how you feel throughout the rest of the day—and that includes the beverages you drink. While you may know that eating a sugary pastry or a bowl of cereal isn’t the most nutritious option, something you may not think about as much is how your choice of beverage can also play a major role in your health. And unfortunately, some of the most popular options are loaded with sugar, which sets you up for blood sugar spikes and a range of health risks over time, including diseases like diabetes, heart disease, and obesity.
To discover some of the worst beverages that could be spiking your blood sugar in the morning, we spoke to registered dietitian and nutritionist Krutika Nanavati. She told us that fruit juice, smoothies, sugary coffee, and chocolate milk are all drinks you should think twice about having with your breakfast if you care about your overall health. Learn more below!
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1. Fruit juice
Juice may seem like a healthy choice since it's made from fruit, but Nanavati warns that "fruit juices can be just as bad for spiking your blood sugar as soda." Yikes! This is because, as she points out, "many fruit juices contain fructose and added sugars, which increase their sweetness and can cause your blood sugar levels to
skyrocket" There's also the issue of the high calorie content of store-bought juice. All in all, it's best to reach for a whole apple rather than a glass of apple juice. That way, you'll get all the fiber and none of the added sugar.
2. Smoothies
Smoothies can be a great way to get a lot of nutrients into your diet. However, when you add the wrong ingredients to the mix and load it with too much sugar, they can have adverse effects instead. "Smoothies can contain large amounts of sugar from fruit juice, syrups, sweetened dairy products and other ingredients," Nanavati warns. "The sugar content in smoothies can cause a rapid rise in blood sugar levels." Your best bet is always to whip up your own smoothie at home so you have control over exactly what's going into the blender—and, ultimately, your body.
3. Sugary coffee
Coffee is a great option for a morning beverage when you take it black; it can even help promote weight loss. However, like with anything else, adding too much sugar to your cup of joe on a regular basis can be detrimental to your overall health. "While coffee is often considered a healthier option than sugary drinks, beverages like Frappuccinos or flavored coffees still contain high amounts of sugar that can cause an unhealthy rise in blood glucose levels," Nanavati says. Sorry, Starbucks lovers!
4. Chocolate milk
Feeling nostalgic for a glass of chocolate milk in the morning? We don't blame you; this popular childhood beverage is sweet, creamy, and delicious. Unfortunately, though, it's not so great for your health. "While chocolate milk contains some beneficial vitamins and minerals such as calcium, vitamin D, and protein, it is also high in sugar content," Nanavati says. "Drinking a glass of chocolate milk in the morning can cause a spike in blood sugar levels. This can lead to a sugar crash, leaving you feeling lethargic and unfocused for the rest of the day."
The bottom line
While indulging in a Frappuccino or pouring yourself a glass of orange juice every now and then won't kill you, it's important to pay attention to what you're putting into your body on a regular basis. Ultimately, kicking your sugary beverage habit is essential if you want to keep your blood sugar levels regulated and your body as healthy as possible. When in doubt, drinking a cup of black coffee or some antioxidant-packed green tea is always a great way to go. And of course, never underestimate the power of plain old water!
