Doctor Advises Against Sugary, Refined-Carb Breakfasts to Stabilize Blood Sugar
Hanoi, Vietnam – A Vietnamese doctor is advising individuals to avoid breakfasts high in sugar or refined starches, citing potential blood sugar disorders and disruptions to the body’s hormonal rhythms. Dr. Chau An recommends eating within 60 to 90 minutes of waking, even with a simple meal, to prevent imbalances.
According to the article published by Thanh Nien newspaper on October 24, 2025, skipping breakfast or eating too late (after 9-10 a.m.) can lead to issues. When fasting, the body releases glucose from the liver, increasing basal blood sugar. However,delayed breakfast consumption disrupts insulin-cortisol secretion,causing a rapid postprandial blood sugar spike.
Dr. An suggests prioritizing low-glycemic index, slowly absorbed carbohydrates like whole grains, potatoes, oats, brown rice, and whole wheat bread. Refined starches – including white rice, white bread, noodles, and glutinous rice – should be limited due to thier potential to cause rapid blood sugar fluctuations and subsequent hunger.
To promote fullness and stable blood sugar, the doctor recommends incorporating protein and healthy fats into breakfast. Protein slows stomach emptying, while fats like omega-3s and monounsaturated fats contribute to satiety and reduced overall energy intake.
Consuming soluble dietary fiber, found in green leafy vegetables, avocados, chia seeds, oats, apples, and guava, is also crucial for slowing glucose absorption. Minimizing simple sugars and processed foods, such as sugary drinks, cakes, and condensed milk, is advised as they cause fast blood sugar spikes followed by crashes.