For busy modern people, convenience is the top priority when it comes to breakfast. Many people stop at a convenience store on their way to work and quickly eat breakfast with bread or a beverage. However, caution is needed because a convenience-store menu chosen casually on an empty stomach can cause blood sugar to rise sharply and put strain on the gastrointestinal system.
Actor Lee Joon, 38 years old, recently revealed his own convenience-store breakfast combination on the ENA variety show ‘Your Money, Your Purchase.’ He said he usually enjoys convenience stores and chose a protein drink, cream bread, zero-sugar soda, and a banana for breakfast.
◇Sharp Blood Sugar Spikes and Kidney Strain
Eating cream bread loaded with refined carbohydrates and sugar on an empty stomach in the morning can cause a blood sugar spike, in which blood sugar rises sharply. Sugars lacking dietary fiber or protein are digested and absorbed quickly, prompting the pancreas to release excessive amounts of insulin. If this process is repeated, the body’s ability to regulate blood sugar may decline and fatigue may increase. The protein drink consumed for health reasons also requires caution. Suddenly consuming excessive amounts of highly concentrated protein on an empty stomach may place an overload on the kidneys as they process byproducts of protein metabolism.
◇Blood Sugar Can Stabilize by Simply Changing the Order of Eating
To prevent sharp blood sugar spikes, it is necessary to develop the habit of consuming protein or dietary fiber before carbohydrates. According to research, when people ate protein and vegetables first and carbohydrates later during a meal, the peak post-meal blood sugar rise decreased by more than 40% compared with when they ate carbohydrates first. This is because dietary fiber and protein slow the movement of food through the gastrointestinal tract, delaying sugar absorption.
◇Avoid Processed Foods in a Convenience-Store Breakfast
When putting together breakfast with convenience-store food, people should reduce the proportion of refined carbohydrates and fill up on fresh protein and dietary fiber. Choosing eggs, nuts, and plain Greek yogurt instead of processed bread is more beneficial. In fact, according to a clinical trial by Australian researchers, the group that ate eggs instead of bagels for breakfast reported greater post-meal satiety and consumed fewer total calories over the rest of the day. The banana chosen by Lee Joon is also rich in dietary fiber and minerals, but because it is high in sugar, eating it alone can cause blood sugar to rise sharply. Therefore, when eating a banana or whole-grain product, it is advisable to add a boiled egg, unsweetened soy milk, or nuts to balance the proportions of protein and fat. Breakfast habits that reduce blood sugar variability and stabilize metabolism can help maintain energy throughout the day.
Actor Lee Joon, 38 years old, recently revealed his own convenience-store breakfast combination on the ENA variety show ‘Your Money, Your Purchase.’ He said he usually enjoys convenience stores and chose a protein drink, cream bread, zero-sugar soda, and a banana for breakfast.
◇Sharp Blood Sugar Spikes and Kidney Strain
Eating cream bread loaded with refined carbohydrates and sugar on an empty stomach in the morning can cause a blood sugar spike, in which blood sugar rises sharply. Sugars lacking dietary fiber or protein are digested and absorbed quickly, prompting the pancreas to release excessive amounts of insulin. If this process is repeated, the body’s ability to regulate blood sugar may decline and fatigue may increase. The protein drink consumed for health reasons also requires caution. Suddenly consuming excessive amounts of highly concentrated protein on an empty stomach may place an overload on the kidneys as they process byproducts of protein metabolism.
◇Blood Sugar Can Stabilize by Simply Changing the Order of Eating
To prevent sharp blood sugar spikes, it is necessary to develop the habit of consuming protein or dietary fiber before carbohydrates. According to research, when people ate protein and vegetables first and carbohydrates later during a meal, the peak post-meal blood sugar rise decreased by more than 40% compared with when they ate carbohydrates first. This is because dietary fiber and protein slow the movement of food through the gastrointestinal tract, delaying sugar absorption.
◇Avoid Processed Foods in a Convenience-Store Breakfast
When putting together breakfast with convenience-store food, people should reduce the proportion of refined carbohydrates and fill up on fresh protein and dietary fiber. Choosing eggs, nuts, and plain Greek yogurt instead of processed bread is more beneficial. In fact, according to a clinical trial by Australian researchers, the group that ate eggs instead of bagels for breakfast reported greater post-meal satiety and consumed fewer total calories over the rest of the day. The banana chosen by Lee Joon is also rich in dietary fiber and minerals, but because it is high in sugar, eating it alone can cause blood sugar to rise sharply. Therefore, when eating a banana or whole-grain product, it is advisable to add a boiled egg, unsweetened soy milk, or nuts to balance the proportions of protein and fat. Breakfast habits that reduce blood sugar variability and stabilize metabolism can help maintain energy throughout the day.