Whether you’re at risk for type 2 diabetes or just want to keep your energy levels stable, there are many reasons why keeping your blood sugar levels balanced is beneficial. Breakfast is the first opportunity of the day to do this.
Food combinations are an important part of maintaining stable blood sugar levels. For example, a bagel can cause a spike in blood sugar after eating it, but if you pair it with eggs or avocado (both good sources of unsaturated fats), it slows the absorption of sugar from the carbs and the spike won’t be as dramatic.
Just as some pairings are good for blood sugar, other pairings can be harmful, causing blood sugar to spike further. According to endocrinologists, there’s one particularly popular breakfast food and drink combination that does just that.
RELATED: This is the No. 1 habit for blood sugar balance, according to an endocrinologist
Why is stable blood sugar important?
Maybe you think maintaining stable blood sugar is important only for people with diabetes. However, Dr. Fady Hannah-Shmouni, MD, Endocrinologist and Medical Director of Eli Health emphasizes that this is critical to everyone’s health.
“Even in the absence of diabetes, stable blood sugar helps keep energy stable, supports clear thinking, reduces appetite and protects long-term metabolic health,” says Dr. Hannah-Shmouni, who adds that over time, frequent blood sugar spikes can lead to inflammation, weight gain and insulin resistance.
🩺Sign up to get tips for staying healthy and fit, plus hot moves, clean eating, wellness trends and more delivered straight to your inbox twice a week💊
Unstable blood sugar levels can affect your health in both the short and long term. In the short term, it can cause fatigue, brain fog, irritability, headaches, tremors and intense food cravings, Dr. Hanna-Shmouni said. “These rapid fluctuations can also disrupt concentration and mood as your body releases stress hormones to rebalance,” he adds.
What happens when your blood sugar levels are chronically unstable? Dr. Hannah-Shmouni explains that repeated highs and lows can make it harder to regulate energy and appetite, which over time can increase the risk of metabolic diseases such as type 2 diabetes, weight gain, heart disease, and fatty liver disease.
RELATED: This is the No. 1 worst habit for blood sugar, according to an endocrinologist
Dr. Rachel Pessah-Pollack, MD, Endocrinologists at NYU Langone Health added, “Long-term unstable blood sugar can lead to complications, including an increased risk of heart attack, kidney and nerve damage, high cholesterol, and high blood pressure.”
Popular breakfast combos linked to blood sugar spikes
Peter Cade/Getty Images
After learning how the blood sugar roller coaster affects your health, you might be inspired to do what you can to keep your blood sugar balanced, starting with what you eat for breakfast. After all, the way we spend our mornings sets the tone for the rest of the day.
Three endocrinologists we spoke to all said one breakfast combo that can cause big spikes in blood sugar is pastries and juice. Many people pour a glass of orange or grapefruit juice with breakfast to get a boost of vitamin C, but this combination can have a negative impact on blood sugar.
RELATED: You should never ignore the silent symptoms of high blood sugar, according to endocrinologists
“Pastries and juices are fast-acting carbohydrates without good nutrition, so they can significantly increase your blood sugar levels, especially if you have underlying type 2 diabetes,” says Dr. Pessah-Pollack.
Dr. Florence Comite, MD, An endocrinologist, founder of the Comite Center for Precision Medicine and Healthy Longevity, and author of a forthcoming book, Invincible: Challenge your genetic destiny, live better, longer, Explain that pastries and juices are both high in carbohydrates and can cause a rapid rise in blood sugar, followed by a rapid fall, followed by a spike in insulin, leading to jitteriness and a desire for faster energy. “The roller coaster of dramatic rises and falls in blood sugar is unhealthy and can lead to insulin resistance,” she says.
While pastries and juice aren’t a perfect pairing when it comes to your blood sugar, that doesn’t mean you can’t enjoy either. If you have a pastry or juice for breakfast, all three experts recommend pairing it with something high in protein, fiber or unsaturated fat. Some examples include nuts, eggs, or avocados. This will ease blood sugar spikes, especially if you eat nutrient-dense foods first.
Dr. Pessah-Pollack recommends eating whole fruit instead of juice, sharing: “Whole fruits contain fiber, which is beneficial and slows digestion. Juice lacks this fiber, which slows sugar absorption.”
Unless you’re really craving that pastry, Dr. Pessah-Pollack recommends switching to oatmeal, which is a great source of fiber compared to pastries that don’t offer any nutritional benefits. To naturally sweeten your oatmeal without raising your blood sugar, add cinnamon and top with fruit.
In general, whenever you’re craving something sweet (whether it’s for breakfast, a snack, or dessert) but don’t want to spike your blood sugar, Dr. Hanna-Shmoney recommends choosing sweets that contain protein, fiber, or healthy fats, or pairing them with these nutrients. “These [nutrients] Slows digestion and helps keep blood sugar stable. Good options include fruit with nut butter, Greek yogurt with berries, a piece of dark chocolate after a balanced meal, chia seed pudding or a small portion of your favorite dessert, eaten after protein rather than on an empty stomach,” he explains.
By keeping your blood sugar balanced, you’ll not only have better focus and mood in the moment, but you’ll also support your future health—and there’s nothing sweeter than that.
Next:
RELATED: These three-ingredient snacks are great for controlling blood sugar, diabetes doctors say
Source:
-
Dr. Fady Hannah-Shmouni, MD, Endocrinologist, Eli Health Medical Director
-
Rachel Pessah-Pollack, MD, PhD, endocrinologist at NYU Langone Health
-
Dr. Florence Comite, MD, is an endocrinologist, founder of the Comite Center for Precision Medicine and Healthy Longevity, and author of the forthcoming book, Invincible: Challenge your genetic destiny and live better and longer
-
Ma X., Nan F., Liang H., et al. (20220). Too much sugar: a culprit in inflammation. Frontiers in Immunology. Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481
-
Ludwig, DS, & Ebbeling, CB (2019). The carbohydrate-insulin model of obesity: Beyond “calories in, calories out.” JAMA Internal Medicine. 178(8):1098-1103
-
Avner, S., & Robbins, T. (2025). A review of peak blood glucose ranges in non-diabetic patients: Comparing insights from gray literature and medical research. Clinical Medicine Insights: Endocrinology and Diabetes. 18:11795514251381409. Number: 10.1177/11795514251381409
This article was originally published by Parade on December 24, 2025 and first appeared in the Health & Wellness section. Click here to add Parade as a preferred source.