Healthy Breakfasts That Secretly Raise Your Blood Sugar
When we think of a sugar spike, we usually imagine something obviously sweet like chocolate cake, pastries, or desserts. But according to an endocrinologist, several so-called “healthy” foods can actually spike blood sugar levels faster than chocolate cake.
New Jersey-based endocrinologist Dr. Alessia Roehnelt explains that while chocolate cake causes a moderate blood sugar rise with a glycemic index (GI) score between 38 and 45, some healthy-looking foods can push levels much higher, reaching into the 60s, 70s, or even 90s.
1. Instant Oatmeal Packets
Instant oatmeal may look like a wholesome breakfast choice, but the processing it undergoes can make it a hidden culprit for blood sugar spikes.
Instant oats digest much faster than rolled or steel-cut oats, leading to a rapid rise in blood sugar, with a spike level between 79 and 83.
How to make it healthier:
Mixing your oatmeal with milk instead of water adds fat and protein, which help slow down sugar absorption and keep you full for longer.
2. Oat Milk Latte
Many people turn to oat milk as a dairy-free alternative, assuming it’s a better option. However, oat milk is made by enzymatically breaking down oats, which increases its natural sugar content and raises its glycemic index to 65–75.
When combined with sweeteners or syrups in coffee, it can lead to a sharp spike in blood sugar levels.
Healthier swap:
Replace oat milk with unsweetened almond milk, which has a much lower glycemic index and won’t raise blood sugar as quickly.
3. Acai Bowl
The vibrant, fruit-filled acai bowl may look like the ultimate health food, but it can actually raise blood sugar faster than chocolate cake.
These bowls often contain a high fruit-to-protein ratio, plus additional sugary ingredients like fruit juices and granola, which can push the glycemic impact into the 70–90 range considered high.
Smart fix:
Add a scoop of Greek yogurt or a handful of nuts to balance the sugars with protein and healthy fats, helping to stabilize blood glucose levels.
Why These “Healthy” Foods Can Be Misleading
According to Dr. Roehnelt, starting your morning with these foods can trigger a sugar spike followed by a crash, leaving you feeling tired, hungry, and unfocused throughout the day.
While they may appear healthy, it’s important to consider the glycemic index and how foods are processed or paired. Even nutrient-dense options can cause sharp rises in blood sugar if eaten alone or in refined forms.
Conclusion
Not all healthy-looking foods are safe for stable blood sugar. Instant oatmeal, oat milk lattes, and acai bowls are among the foods that spike blood sugar levels faster than chocolate cake, especially when eaten without protein or fat.
To maintain energy and avoid sugar crashes, pair these foods with protein-rich or fibre-rich ingredients. Your blood sugar and your body will thank you.
Source: Inputs from various media Sources
I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.
- Health News and Updates,People Forum
- 23 October 2025
- 09:00
