Beginning your day with a nutritious, balanced breakfast is a crucial step to take for steady blood sugar levels throughout the day—which, in turn, results in sustained energy, better mood, and overall health. The good news is that there are so many tasty foods out there that can do wonders for your blood sugar. Unfortunately, though, there are also a number of common breakfast ingredients that could wreak havoc on your blood sugar levels, leading to spikes and crashes that may leave you feeling sluggish or hungry.
We checked in with dietitian Trista Best to highlight four of the worst offenders for blood sugar control. Luckily, she also pointed towards some healthy alternatives. Find all of her top tips below.
1. Flavored Syrups
A bit of syrup can add some delicious flavor to pancakes, waffles, coffee, and more. Unfortunately, though, the high sugar content and lack of nutrients is a recipe for disaster when it comes to blood sugar levels. "These syrups are often loaded with added sugars and lack fiber or nutrients to slow sugar absorption, causing blood sugar spikes," Best warns. Swap these sugary syrups for a small drizzle of pure maple syrup or natural sweeteners like monk fruit or stevia, which can provide sweetness without causing dramatic blood sugar fluctuations.
2. Sweetened or Dried Fruit
Dried fruit may seem like a nutrient-rich topping—after all, fruit is great for you!—but the dehydration process makes this deviously delicious topping more likely to spike your blood sugar. "While dried fruit contains some nutrients, the dehydration process concentrates sugar content and reduces water, leading to quicker blood sugar spikes," says Best. She recommends opting for fresh fruits like berries, which are lower in sugar and higher in fiber. They offer natural sweetness and provide tons of benefits support overall health.
3. Sugary Granola or Cereal Toppings
Granola and cereal are often viewed as healthy breakfast ingredients. The unfortunate truth, though, is that many varieties are packed with added sugars and refined carbs, making them a nightmare for your blood sugar levels, according to Best. Instead of sugary granola, try unsweetened granola or sprinkle nuts and seeds on your breakfast. These low-sugar options add crunch, healthy fats, and protein to keep you feeling full longer.
4. Sweetened Whipped Cream or Yogurt
Who doesn't love a bit of cream to turn breakfast into a sweet treat? As tasty and indulgent as ingredients like whipped cream and flavored yogurt are, though, Best warns that "These toppings often contain hidden sugars that contribute to blood sugar spikes." Say it ain't so! Consider unsweetened Greek yogurt or whipped coconut cream without added sugars. These healthier options provide a creamy texture and rich flavor without spiking blood sugar levels.
