Doctor: Don't eat breakfast that's too sweet or too high in refined starch.

Breakfast is the most important meal of the day, but many people make mistakes that cause blood sugar swings and unstable energy.

Eating breakfast that's too sweet or contains too much refined starch.

According to Dr. Chau Thi Anh, Head of the Nutrition Department at Xuyen A General Hospital in Ho Chi Minh City, the first mistake is eating breakfast that is too sweet or contains too many refined carbohydrates such as white bread, sticky rice, steamed buns, white noodles, white pho, white porridge, coffee with milk, or pastries. These foods cause blood sugar to spike, forcing the pancreas to secrete more insulin, which then drops rapidly, leading to fatigue and early hunger. In the long run, this habit leads to insulin resistance and increases the risk of prediabetes. The solution is to choose whole-grain carbohydrates (whole-wheat bread, oatmeal, brown rice) and always combine them with protein and fiber to slow down the absorption of sugar.

The first mistake is eating breakfast that is too sweet or contains too much refined starch, such as white bread, sticky rice, steamed buns, white noodles, white pho, white porridge, coffee with milk, or pastries.

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Don't eat protein for breakfast

The next mistake is skipping protein at breakfast , only eating carbohydrates or fruit. A lack of protein leads to a feeling of fullness that doesn't last long, reduces blood sugar control, and deprives the body of the raw materials needed to synthesize hormones and enzymes for the first half of the workday. Always include a source of lean protein such as eggs, chicken breast, fish, or tofu.

Many people also drink coffee with milk, milk tea, or soft drinks in the morning , causing blood sugar to rise rapidly due to the high sugar and condensed milk content, while also increasing saturated fat and triglycerides. Replace them with unsweetened black coffee or add less unsweetened milk if you prefer a milder creamy taste.

Eating breakfast in a hurry, without chewing properly.

Another mistake is eating breakfast quickly without chewing properly . When you eat quickly, glucose is absorbed too soon, insulin levels spike, and the brain doesn't have time to receive the satiety signal, causing you to eat more. It's best to spend 15-20 minutes on breakfast and prioritize vegetables or protein before carbohydrates.

Just drink fruit juice instead of breakfast.

Drinking only fruit juice for breakfast is also a mistake, because juice removes almost all the fiber, leaving only fructose which causes blood sugar to rise rapidly while lacking energy and protein. Instead, opt for whole fruits, or combine them with Greek yogurt and chia seeds for a balanced diet.

Skipping breakfast entirely or eating breakfast too late.

In particular, skipping breakfast entirely or eating breakfast too late (after 9-10 am) can disrupt blood sugar levels. When fasting, the body mobilizes glucose from the liver, increasing baseline blood sugar; while eating too late disrupts the insulin-cortisol secretion rhythm, causing a sharper increase in post-meal blood sugar. Ideally, you should eat within 60-90 minutes of waking up, even if it's just a small meal with eggs, whole-wheat bread, and a glass of unsweetened milk.

Breakfast should consist of slow-absorbing carbohydrates with a low glycemic index, such as whole grains, root vegetables, oatmeal, brown rice, or whole-wheat bread.

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Nutritional principles that help you feel full longer and stabilize blood sugar.

According to Dr. Chau Anh, to maintain a feeling of fullness and keep blood sugar stable after meals, you can apply some simple but effective nutritional principles. First, prioritize foods rich in protein and healthy fats. Protein helps slow down gastric emptying, so you feel full longer and avoid blood sugar spikes after eating. Meanwhile, healthy fats such as omega-3 or monounsaturated fats also help maintain a feeling of fullness and reduce total daily calorie intake.

Next, choose slow-absorbing carbohydrates with a low glycemic index, such as whole grains, root vegetables, oats, brown rice, or whole-wheat bread. Conversely, limit refined carbohydrates like white rice, white bread, noodles, pho, sticky rice, or sugary foods, as they cause blood sugar to spike and then drop suddenly, easily leading to hunger again.

In addition, supplementing with soluble fiber is also a secret to controlling blood sugar. Fiber slows down the absorption of glucose into the bloodstream, helping blood sugar levels rise more slowly and stably. You can find abundant sources of fiber in leafy green vegetables, avocados, chia seeds, oats, apples, guavas, and boiled vegetables.

Finally, you should minimize simple sugars and processed foods, especially sugary drinks and treats like milk coffee, soft drinks, cakes, or condensed milk. These foods cause blood sugar to spike rapidly but also drop quickly, making you feel tired and hungry more often.

Source: https://thanhnien.vn/bac-si-khong-nen-an-sang-qua-ngot-hoac-qua-nhieu-tinh-bot-tinh-che-18525102311071293.htm