What you eat for breakfast can have a significant impact on the rest of your day, especially when it comes to blood sugar management.
A balanced breakfast packed in protein and fibre can assist to regulate blood sugar levels throughout the day.
Avoiding blood glucose spikes and crashes may reduce your risk of cardiovascular disease, hypertension, obesity, and type 2 diabetes.
Read on to discover how breakfast affects blood sugar and find out which foods dietitians recommend for better blood sugar management.
How Breakfast Affects Blood Sugar
Breakfast influences how your body processes glucose throughout the day.
“The impact of breakfast on blood sugar can be either positive or negative, depending on your food choices,” writes Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of *2-Day Diabetes Diet*.
Consuming a meal high in simple carbs might cause a rapid surge in blood sugar followed by a quick decline.
In contrast, a breakfast rich in protein, fibre, and healthy fats slows digestion, resulting in more gradual glucose absorption.
What was the result? Improved blood sugar control and energy balance.
The Best Breakfast Foods for Improved Blood Sugar
1. Greek Yoghurt with Whole-Grain Granola
Greek yoghurt is high in protein, which promotes satiety. “Pairing it with whole-grain granola offers fibre and slow-digesting carbohydrates that provide sustained energy,” says Sydney Engberg, a registered nutritionist (RDN). Adding berries completes this well-rounded breakfast.
2. Eggs
Eggs are a versatile and high-quality protein source that can help you balance your blood sugar. “They can be easily combined with vegetables in omelets, scrambled with avocado, or served alongside fruit,” Palinski-Wade explains.
3. Berries
Despite their sweetness, berries can improve blood sugar levels, making them a great breakfast option. According to Kelsey Kunik, RDN, berries are high in fibre, antioxidants, vitamins, and minerals, which can help with blood glucose, cholesterol, and blood pressure levels.
4. Peanut Butter
For peanut butter aficionados, eating it with breakfast can improve your body’s glycaemic response, resulting in a lower blood sugar surge. Kunik adds that peanut butter’s fat and protein content slows glucose absorption. Spread it on toast or waffles, blend it into a smoothie, or stir it into yoghurt.
5. Avocado
Avocado is ideal for breakfast, whether served with bread or eggs.
“Rich in healthy unsaturated fats and fibre, avocado is a satisfying option with minimal impact on blood sugar,” Palinski-Wade tells me.
