Type 2 diabetes: The worst breakfast choices you could be making – and drinks

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Nutritionist Jenna Hope shares her expertise on sugar-loaded breakfast choices that could be spiking your blood glucose levels. If you have type 2 diabetes, these might be the worst breakfast choices for you. “Low-fat, flavoured yoghurts often have higher concentrations of sugar,” warned Hope. “When fats are removed from a product, the palatability can be impacted and therefore in order to maintain palatability and taste, sugar is often added.”

If you’re a big fan of yoghurt in the morning, Hope recommends opting for full-fat Greek yoghurt to help manage blood sugar levels.

Some people are fond of granola – a popular choice from the cereal aisle in the supermarket.

However, Hope pointed out that “some shop bought granolas are high in added sugars or syrups”.

Scan the cereal boxes to check for “no added sugars”, or try making your own.

Hope also suggests choosing granola cereals that have more nuts and seeds, rather than dried fruit.

“Opting for those high in nuts and seeds is also a great way to increase your fibre, healthy fats, and protein intakes too,” Hope noted.

While on the topic of cereals, Hope advises you to choose cereals that contain less than 5g of sugar per 100g.

Hope added that flavoured milks can be high in sugar too, so it might not be a smart move to add it into your breakfast cereal.

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What about crumpets and jam? Hope warns eating this can lead to your blood sugar levels spiking and crashing.

“When blood sugar levels fall, you’re much more likely to crave sugary foods and more of them too,” she cautioned.

Hope advocates for seeded sourdough instead of crumpets, as the bread contains fibre to help slow down the release of sugar into the bloodstream.

“Try Bertinet Bakery seeded sourdough,” Hope said. “The softer loaf is a perfect alternative to crumpets.”

Hope added: “Sourdough bread is fermented and it provides a source of pre and probiotics to support a healthy gut.

“Additionally, switch up jam for a higher protein, lower sugar toast topper such as peanut butter, smoked salmon, egg or cream cheese.”

For those of you who happen to be in a rush in the mornings, you might be tempted to grab a breakfast bar or biscuit, which can be high in sugar.

“Where possible, if you’re in a rush, opt for homemade overnight oats, a slice of sourdough toast with peanut butter, or oat cakes as a healthier alternative to breakfast biscuits,” she said.

If you’re someone who isn’t a big fan of eating in the mornings, you also need to be cautious about what you drink.

Coffee lovers might need to consider exactly what type of order they’re placing once inside the shop.

“Some of the shop bought or barista flavoured coffees can be higher in sugar due to the syrups,” Hope pointed out.

“This can significantly increase the total sugar intake and provide excess calories to your coffee,” she said, which is why unsweetened coffee is the best way forward.

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