Whether you’re at risk for type 2 diabetes or are just trying to keep your energy levels stable, there are several reasons why it’s helpful to keep your blood sugar levels in balance.
Breakfast is the first opportunity of the day to do that, and food combinations are an important part of maintaining stable blood sugar levels.
For example, a bagel can lead to a spike in blood sugar after eating it, but if you combine it with eggs or an avocado (both good sources of unsaturated fats), it slows the absorption of sugar from the carbohydrates.
Similar to how some combinations can be beneficial for blood sugar levels, other combinations can be harmful, causing even greater blood sugar levels.
According to endocrinologists, there’s one particularly popular breakfast and drink combination that can do this.
“Even without diabetes, stable blood sugar levels help keep energy stable, support clear thinking, reduce cravings and protect long-term metabolic health,” Dr. Fady Hannah-Shmouni, MD, an endocrinologist and medical director at Eli Health.
An unstable blood sugar level affects health, both in the short and long term. In the short term, Dr. Hannah-Shmouni says it can lead to fatigue, brain fog, irritability, headaches, shakiness and intense food cravings. “These rapid swings can also disrupt concentration and mood, as your body releases stress hormones to rebalance itself,” he adds.
Dr. Rachel Pessah-Pollack, MD, an endocrinologist at NYU Langone Health, adds, saying, “Complications can arise from long-term unstable blood sugar levels, including an increased risk of heart attacks, kidney and nerve damage, high cholesterol and blood pressure.”
“Pastries and fruit juice are both forms of fast-acting carbohydrates without good nutrients and as a result will significantly increase your glucose levels, especially if you have underlying type 2 diabetes,” says Dr. Pessah Pollack.
While a pastry and fruit juice aren’t exactly a good combination when it comes to your blood sugar levels, that doesn’t mean you can’t ever indulge in either.
If you want to eat a pastry or fruit juice for breakfast, all three experts recommend combining it with foods rich in protein, fiber or unsaturated fats.
Some examples are nuts, eggs or avocado. This will keep blood sugar levels in check, especially if you eat the nutritious foods first.
