The breakfast choices that can disrupt blood sugar, according to a doctor

A clinic director in Taiwan says the wrong breakfast can send blood sugar swinging before the day is fully underway and make weight loss more difficult. Wei Shih-hang, head of Churi Clinic in Hsinchu, recommends choosing meals with more protein and fiber and less refined carbohydrate.

His eight suggested combinations include boiled eggs with sweet potato and unsweetened soy milk, unsweetened yogurt with nuts and blueberries, and chicken breast with a green salad. Other options pair oats with chia seeds and avocado, pork tenderloin and eggs with black coffee, or steamed egg with unsweetened soy milk and salad.

Wei also recommends sweet potato and eggs with unsweetened black tea, along with boiled mackerel, corn and eggs. He says these combinations can increase satiety and help keep blood sugar steadier.

The foods he identifies as breakfast pitfalls include white toast with jam, sweet bread with milk tea, and fried dough sticks. He also warns against rice rolls with sugary drinks, biscuits with coffee, flavored yogurt or fruit milk, thick noodle dishes, fried noodles, pancakes and hamburgers. These choices may combine large amounts of refined carbohydrates, sugar, fat or calories, while providing too little protein, he says.