From indianexpress.com
By making informed dietary choices, individuals with diabetes or pre-diabetes can better regulate their blood sugar and support their overall well-being, said Dr Gaurav Jain, senior consultant, internal medicine, Dharamshila Narayana Superspeciality Hospital
Breakfast, for most people, includes buttered toast and fruits or fruit juice. But if are even a wee bit health conscious, you must know that according to experts fruits are among the three worst foods to start one’s day with. “Early in the morning, the blood sugars are usually uncontrolled due to hormonal changes. So, fruits, honey, and biscuits are [the] worst [foods] to start your day with,” a reel on the Health Hatch Instagram page mentioned.
But it’s not just these, even breads, toast/khari, fruit juice etc, can impact blood sugar levels negatively and should be avoided.
Agreeing, Dr Niti A Patel, diabetologist, thyroid specialist, scope certified obesity physician, Ace Ortho-Diabeto Care, Mumbai noted that any food that releases the sugar present in it quickly (high glycaemic index food) should be avoided, especially empty stomach as it will spike body sugar and will derange sugar control.
According to her:
1) White or whole bread have a high GI index, and are highly processed foods with no nutrients and fibre
2) Fruit juices (fresh or packed) are loaded with natural sugars. They do have lots of vitamins, minerals, and fibre but are a NO-NO for an empty stomach. “Whole fruit can be taken later in the day as mid meal snack,” said Dr Patel.
3) Corn flakes/cereal bars/muesli: Though these foods are labelled as being rich in protein/no added sugar/millets based “we must still to check the ingredients list fully. Usually, these products are high in sugar (commercial brands use different forms or names of sugars to hide the fact),” said Dr Patil.
Although whole fruits contain fibre, the juicing process eliminates it, leaving behind a concentrated supply of sugar that can spike blood sugar levels rapidly. “Fruit juice can lead to abrupt increases in blood sugar levels because it lacks the fibre to slow down the absorption of sugar,” said Dr Neeti Sharma, senior consultant, nutrition and dietetics, Marengo Asia Hospitals, Gurugram.
Furthermore, when eaten on an empty stomach, pastries and sweet baked goods like croissants, muffins, and sweet rolls are especially dangerous for those with diabetes or pre-diabetes since they are high in added sugars and refined carbohydrates. “Over time, these meals may cause insulin resistance, which will make controlling blood sugar even more difficult,” said Dr Sharma.
By making informed dietary choices, individuals with diabetes or pre-diabetes can better regulate their blood sugar and support their overall well-being, said Dr Gaurav Jain, senior consultant, internal medicine, Dharamshila Narayana Superspeciality Hospital.
What alternatives can you opt for?
1) Nuts and seeds
2) Any item that is lentil-based. Eg- Dal appam
3) For heavy breakfast eaters, a good choice would be protein along with carbs. For example, vegetable stuffed paratha with curd.
Opting for balanced meals and snacks that include lean proteins, healthy fats, fibre-rich carbohydrates, and plenty of vegetables is key for managing blood sugar levels effectively throughout the day. “Whole-grain, low-sugar cereals, whole fruits in moderation, or healthier snack options like nuts and seeds are preferable because they are high in nutrients and less prone to induce sharp swings in blood sugar levels,” said Dr Sharma.
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