James Laughlin explains why starting your day with sugary foods like chocolate chip cookies and lattes causes blood sugar to spike and crash. Instead, eat high-fiber vegetables, beans, and whole grains that release glucose slowly.
You should avoid breaking your fast with anything that makes you feel unwell after you eat it. So for example, if I opened my eating window or break my fast with a chocolate chip cookie and a sugary latte, I would feel terrible briefly, not too far after that, because that ultra processed sugary cookie and the latte would send a giant sugar load into my body that had been fasting happily and it would shoot up my blood sugar and then it would crash it back down. That would not be a good thing to open my window with. On the other hand, I can open my eating window with high fiber vegetables, beans, whole grains, things like that. Things that are going to be released more slowly and not cause a blood sugar spike.
