In This ArticleView AllIn This ArticleWhat Is the #1 Habit to Start for Better Blood Sugar?What Breakfast Foods Are Best for Blood Sugar Control?How to Build a Well-Balanced Breakfast to Stabilize Blood SugarThe Bottom Line
In This ArticleView All
View All
In This Article
What Is the #1 Habit to Start for Better Blood Sugar?
What Breakfast Foods Are Best for Blood Sugar Control?
How to Build a Well-Balanced Breakfast to Stabilize Blood Sugar
The Bottom Line
Blood sugar can be a tough thing to manage, especially if you’ve been recently diagnosed with prediabetes or diabetes. But there are several ways to keep your blood sugar levels in check, including eating a balanced diet, regularly exercising and managing stress. That said, dietitians agree that there is one particular eating habit that may be the key to balancing your blood sugar throughout the day. And the good news is that it’s an easy practice to adopt. This article will discuss the best habit you can start for better blood sugar levels, the best foods for blood sugar management and how to eat a well-balanced breakfast.
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You’ve probably heard it before, but we will say it again: Breakfast is the most important meal of the day. This is especially true for blood sugar management.Starting your day with a well-balanced meal may be the best way to keep blood sugar levels in check. “Eating breakfast has been shown to regulate blood sugar metabolism, and may result in improved insulin resistance and better blood sugar control,” says New Jersey-based dietitianErin Palinski-Wade, RD, CDCES, author of2-Day Diabetes Diet.
“Skipping breakfast may lead to erratic blood sugar levels later in the day, along with excessive hunger that can hinder food choices and lead to an overconsumption of simple carbs, which may spike blood sugar levels,” adds Palinski-Wade. A small 2019 study inThe British Journal of Nutritionsupports that sentiment, too. Nine healthy adult men performed two meal trials: skipping breakfast and eating breakfast. The researchers measured their blood sugar frequently and found that post-lunch blood sugar was higher in those who skipped breakfast. Another similar 2019 study inThe American Journal of Clinical Nutritionconcluded that young healthy adults who skipped breakfast had glucose fluctuations throughout the day. While more research needs to be done on a broader, more diverse pool of participants, these results are promising.
According to theCenters for Disease Control and Prevention, managing blood sugar levels throughout the day is important to prevent long-term diseases, like heart disease, kidney disease and vision loss.
As a matter of fact, a 2020 meta-analysis inPLoS Medicinestated that high-fiber diets are a crucial component of diabetes management and play a role in improving blood sugar control, blood lipids, body weight, inflammation and premature mortality. In addition, a 2022 randomized controlled trial inNutrientsfound that a high-protein breakfast suppressed blood sugar spikes throughout the day, including after lunch and dinner.
Although it may sound difficult to switch up your breakfast game, Phipps says this can be as simple as enjoying some scrambled eggs with fruit or adding avocado slices or nut butter to your toast. In addition, “a [2019]study[inNutrients] found that including a half or whole avocado at breakfast decreased post-meal glucose and insulin when compared to the control breakfast [of a bagel, fruit and lemonade],” says Palinski-Wade.
As previously noted, the best breakfasts for stable blood sugar levels have a combination of the three macronutrients: carbohydrates, proteins and fats. Here are some tips for eating a more balanced breakfast to support your nutrition goals:
The best way to manage blood sugar levels throughout the day is to start your morning with a well-balanced breakfast. If you’re notorious for skipping this important meal, start small with a simple combination of carbs, protein and fat. If you already eat breakfast, try adding some fiber or protein to your meal to stabilize blood sugar throughout the day. Opt for a combination of foods like oats, eggs, yogurt, fruit, vegetables, nuts and seeds to keep blood sugar levels steady.
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