Fruits you should avoid for breakfast to start the day without sugar spikes
The most consumed fresh fruit for breakfast in Spain is undoubtedly the orange, which the vast majority consume in the form of juice. Well, in addition to being a high-glycemic fruit, juicing it eliminates all its fiber, which slows the sugar it naturally contains into the bloodstream. For this reason, nutrition experts' first piece of advice is to always eat fruit whole, not blended.
Furthermore, fruit early in the day is a good idea in principle, but not always. There are fruits and fruits. Although it's generally considered a healthy food due to all the properties it provides, some of them need to be used with caution at breakfast. In the morning, the body experiences greater insulin resistance, so it's less likely to tolerate fruits with a high glycemic index.
What happens at breakfast with the glycemic index of foods?
Our diet should be a perfect balance of food varieties that provide us with the nutrients we need to stay healthy and maintain a healthy weight, while minimizing inflammation as much as possible . Within this context, something specific happens at breakfast that has a lot to do with how our body assimilates the sugar we ingest through food.
In the morning, our bodies have a high resistance to insulin , the hormone that transports sugar from food (which doesn't have to be just sweets; carbohydrates are also converted into sugar ). Our bodies then release the stress hormone cortisol to energize us for the start of the day.
In this "fight," it turns out that the insulin released by the pancreas isn't as effective in the morning. Precisely for this reason, if we eat foods with a high glycemic index (like some fruits), it's going to be harder for the body to avoid spikes in blood sugar and cause inflammation. Our blood sugar levels will rise even if we've eaten healthy foods like fruit. That's why we need to be careful about what we eat for breakfast.
Fruit sugar is better than other sugars, but not without control
As we've already mentioned, starting the day by including some fruit in our breakfast (always whole fruit, never juice) is a good idea for our digestive health and to provide the energy we need to kick-start the day . Although fruit contains naturally occurring sugars, that sugar intake is always better than the refined sugars found in processed baked goods, for example.
The good news is that the sugars in fruits are accompanied by fiber and water, in addition to other health benefits, which means they are gradually absorbed into the bloodstream rather than all at once.
However, for breakfast, you should choose the type of fruit you eat carefully, because the body functions differently during the early hours of the day, when the glycemic index tends to spike more easily. The idea is to opt for more acidic fruits like grapefruit , and those with a low glycemic index. Below, we explain which ones are the most inadvisable, and which we should save for other times of the day.
These are the fruits to avoid for breakfast due to their glycemic index.
On the one hand, fruits with the lowest glycemic index, and therefore the most recommended for breakfast, would be prunes (never raisins, but fresh ones), which, thanks to their sorbitol, make sugars more slowly absorbed ; grapefruit, with a lot of fiber and a low glycemic index, as well as vitamin C and flavonoids; apples, which, thanks to their pectin, slow digestion; blueberries and strawberries, rich in antioxidants; oranges (always whole); and kiwi.
One fruit to avoid or reduce (since all fruits should be part of the diet in some way) is ripe banana, which has a fairly high glycemic index and should be eaten in moderation at breakfast. Pineapple is another high-glycemic index fruit, as are raisins and melon. Therefore, these fruits are best consumed outside of breakfast, when the body has already resumed its normal function and will absorb them more calmly, without such sharp glycemic spikes.
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