Nutritionist warns against 'NG' breakfasts that spike blood sugar, offers 'golden formula' for stable energy

Many people start their day with breakfast, but the wrong choices can lead to a "blood sugar rollercoaster," causing fatigue and brain fog throughout the morning. Nutritionist Wang Yu-ching highlights that seemingly simple combinations like milk tea with jam toast, stir-fried noodles with sweet black tea, or ham and egg sandwiches are "high-sugar minefields" that can impair cognitive function.

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Milk tea with jam toast is a high-sugar breakfast combination that can cause rapid blood sugar spikes and drops, making it an 'NG' (no good) breakfast combination.

Wang explains that these high-refined carbohydrate and sugary drink pairings cause blood sugar to surge rapidly and then crash just as quickly. This dramatic fluctuation is the primary reason many individuals feel drained and mentally sluggish shortly after eating. She emphasizes that breakfast directly impacts morning energy levels and work efficiency.

To combat this, Wang proposes a "golden formula" for stable blood sugar: "whole grains + quality protein + dietary fiber." She shares three practical meal pairings that adhere to this principle. These include unsweetened soy milk with lightly sauced egg crepes, a whole wheat sandwich with lean pork, egg, and lettuce, and for those in a hurry, a sweet potato with a tea egg and unsweetened green tea or Americano.

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The golden formula for stable blood sugar is whole grains + quality protein + dietary fiber.

Wang also advises caution regarding common breakfast condiments like sweet chili sauce and soy sauce, as they often contain hidden sugars and sodium. She suggests using them sparingly or opting out altogether to minimize blood sugar fluctuations and promote a healthier start to the day. The key, she stresses, is ensuring a protein source is present to help stabilize blood sugar levels.

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When ordering, first confirm if this meal has 'protein' (egg, soy milk, or lean pork). With protein as a base, blood sugar can remain stable and not feel like a roller coaster.