Diabetes? Avoid these breakfast mistakes to maintain stable blood sugar levels

How to control blood sugar levels: Skipping breakfast can lead to blood sugar spikes later in the day as your body tries to compensate for the lack of food. Always eat a balanced breakfast to keep blood sugar levels stable ((Image: Canva)

Diabetes is a condition where your blood glucose, or blood sugar, levels are too high. High glucose levels over time can lead to complications such as heart disease, nerve damage, eye issues, and kidney disease. Taking preventive measures and managing diabetes are vital steps to deal with diabetes.

Managing diabetes effectively starts with a healthy breakfast. The right choices can help control blood sugar levels and set the tone for the rest of the day.

Here are some common breakfast mistakes to avoid if you have diabetes:

Skipping breakfast: Skipping breakfast can lead to blood sugar spikes later in the day as your body tries to compensate for the lack of food. Always eat a balanced breakfast to keep blood sugar levels stable.

Choosing sugary cereals: Many breakfast cereals are loaded with sugar, which can cause a rapid increase in blood sugar levels. Opt for whole-grain cereals with no added sugars. Add fresh fruit for natural sweetness.

Overeating carbohydrates: Consuming too many carbs can lead to elevated blood sugar levels. Balance your carbs with protein and healthy fats. For example, pair whole-grain toast with avocado and eggs.

Not including protein: Protein helps to stabilise blood sugar levels and keeps you full longer. Include protein-rich foods like eggs, Greek yogurt, or cottage cheese in your breakfast.

Drinking fruit juice: Fruit juice, even if natural, contains a high amount of sugar and lacks fiber, leading to quick spikes in blood sugar. Eat whole fruits instead to benefit from fiber and slower sugar absorption.

Indulging in processed foods: Processed foods often contain hidden sugars, unhealthy fats, and low nutritional value, which can negatively impact blood sugar control. Stick to whole, unprocessed foods. Prepare meals at home to have better control over ingredients.

Not drinking water: Dehydration can affect blood sugar levels. Start your day with a glass of water. Herbal teas and water-rich foods like fruits and vegetables also help maintain hydration.

Eating large portions: Eating large portions can lead to higher calorie intake and weight gain. It adds to the challenges of managing diabetes. Always control portion sizes and eat smaller, more frequent meals if necessary.

Neglecting healthy fats: Healthy fats can help control blood sugar levels and keep you satiated. Include sources of healthy fats like nuts, seeds, avocado, and olive oil into your breakfast.