Breakfast Powders and Nut Drinks Can Spike Blood Sugar, Nutritionist Warns

Convenient breakfast powders and nut drinks, often chosen for their speed and perceived health benefits, may harbor hidden risks, according to nutritionist Yang Ssu-han. While seemingly nutritious and easy to prepare, especially for those with chewing difficulties, long-term reliance on these options can lead to significant health concerns.

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If you have been consuming cereal powders and nut drinks long-term as your regular breakfast, from a nutritional perspective, there are hidden health concerns that cannot be ignored.

Yang identifies four main issues: the "food matrix" is destroyed when grains are ground into powder, accelerating starch digestion and causing blood sugar spikes. The lack of chewing in liquid meals also reduces satiety, leading to earlier hunger. For nut powders, increased surface area accelerates fat oxidation, potentially creating off-flavors and diminishing health benefits. Furthermore, many commercial products contain hidden additives like maltodextrin, sucrose, or modified starches, adding unnecessary calories and reducing overall nutritional quality.

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The 'food matrix' is destroyed, exposing the starch and accelerating digestion, which can cause post-meal blood sugar to rise rapidly, turning what was originally a low-GI food into a source of blood sugar fluctuations.

To counter these risks, Yang suggests three strategies. First, "build a protein barrier" by using unsweetened soy milk or fresh milk as a base, or by pairing the drink with a hard-boiled egg. Protein helps slow stomach emptying, stabilizing blood sugar and promoting longer-lasting fullness. Second, "refill fiber and chewing sensation" by adding chia seeds, psyllium husk powder, or crushed nuts to the drink. This increases soluble dietary fiber and provides a textured experience that can stimulate chewing. Finally, "precise substitution and strict preservation" is key. Nut powders should be treated as fats and cereal powders as whole grains, requiring careful portion control to avoid excess calories. Opened nut powders must be sealed and refrigerated promptly to maintain freshness.

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Liquid foods empty from the stomach much faster than solid foods. This causes the brain's satiety center to not have enough time to receive the 'I'm full' signal before the stomach is already empty, making it easy to feel hungry again before the next meal.