Dietitians Identify Breakfast Foods with Higher Glycaemic Index Than Orange Juice

Dietitians have discussed the glycaemic index of common breakfast foods, highlighting that some options cause faster blood sugar rises than expected. The glycaemic index measures how quickly carbohydrates in foods raise blood glucose levels. Foods with a high glycaemic index are absorbed rapidly, leading to elevated glucose in the bloodstream.

Dr Carrie Ruxton, a dietitian, stated that meals high in carbohydrates but low in protein are absorbed quickly by the body. This effect is more noticeable at breakfast, where many people select unbalanced meals compared to lunch or dinner. " — Dr Carrie Ruxton (GB News) Both white and wholegrain bread varieties have a high glycaemic index, resulting in swift carbohydrate absorption and rapid glucose elevation.

Orange juice has a lower glycaemic index than bread, according to the information provided. Research in the Food & Function journal indicates that pectin and polyphenols in fruit moderate the rate of sugar entry into the bloodstream.

Griffiths, a registered dietitian and vice president of Behavioural Medicine at Numan, described "naked carbohydrates" as carbohydrates consumed alone, such as plain toast or fruit without other nutrients.

This practice leads to quicker absorption. Breakfast poses challenges because overnight fasting makes the body respond rapidly to incoming glucose. " She recommends about 30 grams of protein per meal for better satiety.

Blood sugar fluctuations occur naturally during digestion, but dietary adjustments can reduce peak levels.

Ruxton suggests adding protein, healthy fats, and fruit to breakfast to slow carbohydrate absorption.

Examples include spreading avocado on toast, adding nuts and seeds to cereal, or pairing a banana with a croissant. She also recommends switching to sourdough bread and using nut butter instead of jam to lower the glycaemic index. These changes allow glucose to enter the bloodstream more gradually, potentially avoiding sharp spikes and subsequent drops.

Such adjustments may help maintain energy levels through the morning. The advice applies to general blood sugar management, with variations based on individual health needs.