Breakfast for many typically consists of buttered toast and fruits or fruit juice. However, health-conscious individuals may reconsider, as experts caution against starting the day with fruits, honey, and biscuits due to potential blood sugar fluctuations caused by hormonal changes early in the morning. This advice was highlighted in a reel shared on the Health Hatch Instagram page.
Not only fruits, honey, and biscuits, but even breads, toast, khari, and fruit juice can adversely affect blood sugar levels and should be avoided. Dr Niti A Patel, a diabetologist, thyroid specialist, and certified obesity physician at Ace Ortho-Diabeto Care in Mumbai, emphasised that foods with a high glycemic index, which release sugar rapidly, should be avoided on an empty stomach as they can spike blood sugar levels and disrupt sugar control.
According to Dr. Patel, certain foods should be avoided on an empty stomach due to their high glycemic index and lack of nutrients. White or whole bread, which are highly processed and lacking in nutrients and fibre, have a high GI index.Similarly, fruit juices, whether fresh or packaged, are rich in natural sugars and should be avoided on an empty stomach, although they contain vitamins, minerals, and fibre. Dr Patel suggests consuming whole fruit as a mid-meal snack later in the day. Additionally, foods like cornflakes, cereal bars, and muesli may be marketed as protein-rich or sugar-free, but it's crucial to scrutinise the ingredients list, as they often contain hidden sugars under different names.
Whole fruits contain fibre, but the juicing process removes it, leaving a concentrated source of sugar that can quickly spike blood sugar levels. Dr Neeti Sharma, senior consultant in nutrition and dietetics, explains that fruit juice lacks fibre, which would otherwise slow down sugar absorption, leading to rapid increases in blood sugar levels.
