Seven common breakfast foods marketed as healthy choices can actually cause sharp spikes in blood sugar, according to Verywell Health. The outlet found that the culprits are typically foods high in carbohydrates and added sugar but low in protein, fiber and fat, the combination that normally helps keep blood sugar levels steady.
The publication identified oatmeal, cereal, English muffins, flavored yogurt, smoothies, cereal bars and granola as the main offenders.
Oatmeal and Cereal
Oatmeal is a whole grain food that provides fiber and nutrients such as iron and B vitamins. But it is high in carbohydrates and low in the protein and fat that help balance blood sugar, so eating it plain can still cause a sharp rise. Flavored oatmeal makes things worse, according to the outlet, containing around 12 grams of added sugar that can push blood sugar even higher.
Many cereals are marketed as whole grain, high fiber or otherwise healthy, but can still be loaded with added sugar. Even whole grain cereals low in protein break down quickly in the body, which can cause a sharp blood sugar spike, especially when paired with low-protein plant milk.
English Muffins and Flavored Yogurt
English muffins tend to be lower in calories than bagels or some types of toast, which can make them seem like the healthier option. However, they are usually made from refined flour that is absorbed quickly and can sharply raise blood sugar, particularly when eaten with jam. Even whole grain versions can cause a spike if served without protein or fat.
Yogurt contains protein, calcium and probiotics, but flavored varieties often contain up to 15 grams of added sugar. That added sugar can cause a faster rise in blood sugar than plain, unsweetened yogurt.
Smoothies and Cereal Bars
Smoothies can be a convenient breakfast option and a good way to work fruit, vegetables and other nutritious ingredients into a morning meal. But smoothies made with fruit juice, several servings of fruit, or sweeteners such as honey, dates or maple syrup can trigger a sharp blood sugar spike, especially if they are low in protein and fat. Store-bought smoothies tend to contain less protein and more added sugar, so making smoothies at home can help avoid these spikes, according to the outlet.
Many cereal bars are marketed as healthy but often contain a lot of added sugar, averaging 9 to 13 grams. They are also frequently made from refined grains that lack fiber and contain little protein.
Granola
Granola often contains oats, nuts and seeds, which provide fiber, healthy fats and a small amount of protein. But most types of granola are relatively high in sugar, especially those made with dried fruit or chocolate, which can raise the overall carbohydrate load and contribute to blood sugar spikes.
