Breakfast is a crucial meal that provides the body with the energy and nutrients needed to start the day. It’s important to kickstart your morning with healthy, whole foods like these—but unfortunately, many of the most popular options out there can actually be detrimental to your overall health. In fact, many people make a common mistake at breakfast that can lead to blood sugar spikes and insulin resistance, a condition that can contribute to the development of type 2 diabetes and other chronic health conditions. According to health experts, regularly eating refined carbohydrates could be contributing to these issues.
To learn more about how refined carbs can lead to blood sugar spikes and insulin resistance, we spoke to Dr. David Seitz, Medical Director at Ascendant Detox. He gave us a rundown of a few of the health effects of these foods and even shared some tips for choosing a healthier breakfast. Find it all below—and find more tips for managing your blood sugar here.
Eating refined carbs
When you imagine breakfast foods, some of the first items that pop into your head are likely packed with refined carbs. Think pastries, pancakes, waffles, and more. "There are so many common and popular breakfast foods that are made up of refined carbs, like white toast, sugary cereals, croissants, and bagels," Dr. Seitz lists. (Find some of the health effects of white bread here!) Unfortunately, he says foods like these are some of the biggest culprits of blood sugar spikes.
"There are two types of carbohydrates—refined and unrefined," he explains. "Refined carbohydrates have been processed, meaning the grains or sugars have been stripped of essential nutrients, vitamins, and minerals. This means you'll be getting little to no nutritional benefit from eating refined carbs."
It's never a good idea to skimp on nutrients first thing in the morning, but another especially concerning factor is the high sugar content of these foods in conjunction with the lack of nutrients. "While they may be convenient and give that quick burst of energy in the morning, these foods have a high glycemic index, meaning they'll cause a quick and significant spike in blood sugar since your body digests them quickly," Dr. Seitz warns.
Ultimately, these blood sugar spikes can take a serious toll on your health. "Eating these kinds of foods frequently can lead to insulin resistance over time," he notes. On the short term, he says that you may run into feelings of tiredness or sluggishness not long after eating them, "which isn't great for your energy levels throughout the day." You can read more about how your breakfast may lead to brain fog here.
What to eat instead
If you have to give up your favorite breakfast pastry for the sake of your health, you may be wondering what options you're left with. Luckily, there are plenty of equally delicious and nutritious foods to choose from.
"If you're looking for breakfast foods that won't cause blood sugar spikes, try to stick to whole grains and protein-rich options instead," Dr. Seitz suggests. "Try oatmeal with nuts or seeds, scrambled eggs with vegetables, or plain Greek yogurt with berries and chia seeds. Balanced, nutrient-dense breakfast foods like these will keep your blood sugar levels steady and provide you with the energy and nutrients you need to start your day," he concludes.
Ultimately, your body will thank you for making healthy swaps like these!
READ MORE: 2 Beverages That Are Spiking Your Blood Sugar–They’re Not Fruit Juice
