6 Bad Breakfasts for Blood Sugar
Most people already know that giant sticky buns and shiny croissants and danishes are full of
empty calories and fast acting carbs. You probably also know that pancakes, waffles, and most
breakfast cereals do a number on your blood sugar as well.
But there are also plenty of breakfast foods out there that are believed by many to be "healthy"
choices … that really aren't. Take a look.
Yes, nuts and whole grains like rolled oats are good for you in small portions but unfortunately
not when they're tossed with loads of sugar and dried fruit …
1 cup of lowfat granola with raisins (98g carbs) with 1/2 cup of fat free milk (6g carbs)
= 104g carbs
NONFAT YOGURT & ENGLISH MUFFIN
Yogurt is undeniably a healthy food, but you have to choose the unsweetened, full-fat variety to
get the benefits and keep carbs low. And toast and English muffins, even if you opt for whole
grain, are high in carbs, so it's always best to eat just half or skip entirely.
1 cup of fat free, fruit flavored yogurt (47g carbs) with 1 whole wheat English muffin (27g) and 1
tbsp fruit preserves (14g)
= 88g carbs
Picture this: A beautiful person sitting in a trendy coffee shop, eating a delicious-looking,
oversized, low fat bran muffin and a skim latte, munching on just a little plate of no-fat red
grapes. Now, check out the nutrition facts below, and picture that person's blood sugar two hours
extra large oat bran muffin: 81g
1 cup of grapes: 27g
6 Bad Breakfasts for Blood Sugar, Continued
On the surface, a smoothie could be a good thing. Put some fruit and yogurt together and blend it
up — what could be so wrong with that? And there are some relatively good, lower carb smoothie
recipes out there, but the vast majority contain huge amounts of sugars from bananas and fruit
juices and sweetened yogurts. For example …
22 ounce banana berry smoothie:
BAGEL & BANANA
Those big, luscious bagels you see everywhere these days contain large amounts of refined flour -
- even when they say "mixed grain" or "multigrain" — and are chock full of carbs and devoid of
nutrition. People often mistakenly think they're doing themselves a favor by using nonfat cream
cheese and eating a high carb piece of fruit with it. Not so much!
multigrain bagel with fat free cream cheese: 71g
1 large banana = 31g
For those of you saying "Awwwww! Not my oatmeal, too!" don't worry: Oatmeal is still good
food. You just have to get the right kind (and yes, keep portion sizes within reason). Old
fashioned rolled oats, Irish oats, or steel cut oats are your best choices for blood sugar control.
Instant, especially the kind with added sugar and dried fruit, is the kind you want to avoid. (And
to keep carbs lowest, add a little cream to your oatmeal, not skim milk!)
Instant oatmeal with raisins (2 packets): 64g carbs
1/4 cup skim milk: 3g
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