Two slices of bread cause blood sugar to spike, endocrinologists advise combining protein and fiber to maintain stable energy

Taiwan Since testing showed that two slices of bread made blood sugar spike, endocrinologists recommend combining it with protein and fiber to maintain stable energy throughout the morning.

In an article on his personal page on August 17, endocrinology and metabolism specialist Tsai Ming-chieh said that many office workers have the habit of rushing out of the house after eating just two quick slices of bread. Experts wore a continuous blood sugar monitor for testing and found that even though the amount of food consumed was very small, this habit still caused blood sugar to spike and easily caused fat accumulation.

During the test session, he ate two slices of white bread (about 80 grams), equivalent to 40 grams of carbohydrates. The initial blood sugar level of 100 mg/dL jumped to 191 mg/dL after one hour, an increase of 91%. This increase is even higher and more intense than when eating a bowl of white rice containing about 60 grams of carbohydrates.

Explaining that white bread contains less carbohydrates than white rice but causes stronger blood sugar fluctuations, experts said white bread is made from deeply processed starch and finely milled wheat, so digestion and absorption are extremely fast. Besides, this type of food lacks protein and fiber, ingredients that help slow down the process of converting starch into glucose entering the blood.

For those who still want to eat bread for breakfast, changing their nutritional strategy is necessary to keep blood sugar stable. First of all, it is necessary to limit white bread and prioritize switching to whole grain bread, whole grain bread rich in fiber, or combining white bread with soy milk.

Besides, adding fiber from vegetables and fruits also plays an important role. Busy people can prepare tomatoes, sliced ​​cucumbers or boiled baby corn in the refrigerator, and take out a fist-sized amount every morning to use immediately. In particular, protein is an indispensable ingredient because it not only slows down the digestion of starch but also stimulates the body to secrete the hormone GLP-1 (the same ingredient in weight loss injections), helping to increase the feeling of fullness and regulate blood sugar. Consumers can prepare fried eggs, chicken, tenderloin, a slice of cheese or drink a bottle of unsweetened soy milk before breakfast.

The doctor affirmed that eliminating the habit of eating only white bread or other carbohydrates for breakfast will effectively reduce the "battery charging" phenomenon, helping to eliminate the feeling of lethargy, drowsiness, emotional fluctuations or quickly returning to hunger. Thanks to that, insulin secretion and blood sugar levels will remain in a stable state, providing positive energy for the whole working day.