Did you know that about 11 percent of the US population suffers from diagnosed diabetes while
a good 3 percent still remain undiagnosed? Hi viewers and welcome back to Bestie!
Living with diabetes is not easy. You have to make sure you exercise regularly, take proper
medications and eat healthy. What you eat in the morning especially goes a long way in managing
this problem. If you have type 2 diabetes, eating a healthy breakfast is a must as it can have real
benefits for your health. But it is easier said than done with so many food choices around.
A lot of them claim to be healthy, which they are not and can actually
wreak havoc on your blood sugar and overall health. And in today’s video,
we will tell you the worst breakfast foods for diabetics. From white bread, pancakes,
granola bars, muffins to fruit juices and more, watch till the end to learn about all of them.
Fruit Smoothies: Sure, it seems healthy, but a pulverized,
low-fiber smoothie made primarily of fruit tops our list of foods diabetics should avoid.
Smoothies can be large cups of carbs and sugar. Especially if there's no protein or
healthy fat that acts similarly to fiber to slow digestion and prevent blood sugar from spiking.
What is your favourite smoothie? Do you like to top it with a lot of sugar and
other condiments or prefer it plain? We would love to know down below in the comments section!
Whole Wheat Bagel: Don't be fooled, choosing a whole wheat bagel does not translate to
fewer carbohydrates when compared to its white counterpart. One bagel is equivalent to eating
about 4–6 slices of bread, which means it is very carbohydrate dense and can raise blood sugar.
It is also lacking in filling fiber and protein. So, you are likely to be hungry
an hour or two after eating one, which can negatively impact your blood sugar and weight.
To make this a healthier choice, eat half a bagel and top it with a
few scrambled egg whites and a vegetable of your choice.
White Bread: Refined carbohydrates, such as white bread are starches that have undergone processing
which removes the bran and germ of the grain. This strips them of fiber, vitamins, minerals,
and antioxidants. They can cause big blood sugar spikes yet yield little to no nutritional value.
Instead of choosing refined grain bread, it is better to choose whole grain. In fact,
research has shown that choosing whole grains instead of refined
grains can reduce the risk of heart disease, decrease blood pressure,
and aid in weight loss. The fiber found in whole grains slows down the speed at
which blood sugar rises. They also contain more vitamins, minerals, and antioxidants.
Breakfast Cereals: Breakfast cereals are often marketed as healthy — with boxes featuring
health claims like low-fat and whole-grain. Yet, their first listed ingredients are often
refined grains and sugar. They are among the most popular breakfast foods that are
also one of the worst for diabetics. Don’t be fooled as studies show that these health claims
are an effective way to mislead people into believing that these products are healthier.
Starting your day with them will spike your blood sugar and insulin levels. A few hours later,
your blood sugar may crash, and your body will crave another high-carb meal or snack,
potentially creating a vicious cycle of
overeating. Excess of it may also increase your risk of heart disease and cancer.
Fruit Juice: Another breakfast staple which is bad for diabetics is fruit juice. It contains a
large amount of sugar that can cause a significant rise in blood sugar levels. The glycemic index,
which is used to reflect the impact on blood sugar levels of individual foods,
places most fruit juices between 66 and 76 on a scale of 100. This makes them a high
GI drink which is best avoided by people with diabetes under most circumstances.
They are also high in a form of sugar called fructose. Fructose needs to be processed by the
liver and research suggests - a diet that is high in fructose may cause the liver to be overwhelmed.
This can lead to problems such as non-alcoholic fatty liver disease and type 2 diabetes. As a
general rule, eating whole fruit is healthier than drinking fruit juice or fruit smoothies.
Fruit On The Bottom Yogurt: Before you freak out, know that yogurt can actually
be a healthy and satisfying snack for people with diabetes. However,
many of the fruit-on-the-bottom and flavoured versions have a lot of added sugars. Currently,
there are some yogurts that may have as much as 40 to 47grams sugar per cup.
Instead, go for plain Greek or Icelandic-style yogurt,
as they’re usually lower in carbs and higher in protein. If you need to punch up the sweetness,
adding fruit offers more filling fiber and can minimize quick blood sugar spikes.
Scones With Cream: Scones topped with cream are truly more like dessert than a meal. They
are made by mixing refined wheat flour, butter and sugar with desired flavorings. The dough
is then shaped into small rounds and baked. They’re usually topped with cream and jam
or jelly. The end result is a high-calorie, sugary breakfast with little fiber and protein.
Specialty Coffee Drinks: While there’s not much wrong with a cup of joe,
many of the sweetened drinks popular at nationwide coffee chains are absolutely
loaded with sugar. That peppermint mocha drink you love during the colder months? It contains
a whopping 63grams carbs and 54grams sugar. A skim milk caramel swirl latte contains 55grams carbs,
all of them from sugar. If you want to include coffee in your breakfast,
make sure it’s unsweetened and without any of the added flavours and sweeteners.
Natural Sweeteners: Often when people are trying to avoid blood sugar spikes, they
avoid or limit regular sugar but instead select honey, agave nectar, or maple syrup. However,
it’s important to recognize that these also contain carbs, and sometimes even more than sugar.
For example, 1 teaspoon of sugar contains about 4 grams of carbs. The same amount of agave nectar
gets you roughly 5 grams, while honey packs nearly 6grams. Even though natural sweeteners
may not be as processed as white sugar, they may still have a similar effect on blood sugar level.
If you want to add sweeteners to your breakfast tea, coffee or milk,
pay attention to the carbs and choose the right portion. Consider using a sugar-free
alternative to minimize the impact on your blood sugar. Something like Stevia fits the bill.
Pancakes: Pancakes have long been a breakfast staple and boxed pancake mixes have made it
a quick and easy option. Typically,they include ingredients like bleached flour,
sugar, salt, and additives. This means that they are loaded with carbohydrates,
fat, and calories and you won't stay full for long.
Another big nutritional issue with pancakes is that they are often smothered in syrup,
adding a massive amount of calories, potentially high fructose corn syrup and no nutritional value.
All of these make it a bad choice for diabetics. White
flour is another reason why this food is bad for diabetics. It has no fiber,
vitamins, or minerals and can cause blood pressure to spike and drop immediately.
Muffins: Despite a reputation for being healthy,
most muffins are just small cakes in disguise. They’re made from refined flour,
vegetable oils, eggs and sugar which can cause spikes in blood sugar levels.
Commercially sold muffins are often very large. One review found that a typical packaged muffin
exceeds the standard portion size by 333 percent. The dramatic increase in portion sizes over the
past few years is believed to play a major role in the increased number of diabetics. Sometimes
muffins are topped with additional sugar, or filled with chocolate chips or dried fruit,
further adding to their sugar and calorie content.
While muffins may be a rather sugary food, bad for people with high blood sugar,
there are many desserts that can be enjoyed by diabetics as well. To know what we are talking
about, watch this video titled “9 Delicious Diabetes-Friendly Desserts You Can Make At Home”
Now back to the worst breakfast foods for diabetics.
Toaster Pastries: Toaster pastries are an undeniably quick and easy breakfast option.
However, their ingredients are anything but healthy. For instance,
Pop Tarts contain white flour, brown sugar, high fructose corn syrup and soybean oil.
The health claim “baked with real fruit” is highlighted on the front of the box,
in an attempt to persuade you that these pastries are a nutritious breakfast choice. But they are
one of the worst choices if you are a diabetic. In addition to being high in sugar and refined flour,
they only have a couple of grams of protein, which does not make things any better.
Granola Bars: Granola bars may sound like a great breakfast option when you are in a hurry, but
they’re often no better than candy bars. Although unprocessed oats are high in fiber, granola bars
provide only 1–3 grams of fiber, on average. However, they contain a lot of added sugar.
In fact, some of the most popular brands contain a combination of sugar,
corn syrup and honey which can raise blood sugar, insulin levels and inflammation. They
sometimes contain chocolate chips or dried fruits which further drives up their sugar content.
Jams And Jellies: Jellies and jams are usually made with fruit juice and added
sugars. Even those products that claim to be 100 percent fruit are 100 percent carbs.
Most jams and jellies contain between 9 to 15 grams of carbs per tablespoon.
Of course the biscuit or toast where the jelly goes must also be counted in the carb total.
Look for sugar-free versions of your favorites for a 3 to 5 gram carb alternative.
So you know the foods to avoid for breakfast if you are a diabetic.
But how do you actually know that you are a diabetic? There are actual signs that
can help you identify if your sugar levels are out of whack. Plus there are so many
foods that can bring your sugar levels back to normal. You can know more by:
Understanding 8 Signs Of High Blood Sugar Levels
Becoming aware of the 13 Foods Diabetics Should Be Eating
These 2 videos will surely help you be healthy by keeping your blood sugar
levels in control and knowing when to seek medical help in case there’s a problem.
Also, don’t forget to like and subscribe to our channel. What
do you eat for breakfast regularly? Let us know in the comments section below!