In This ArticleView AllIn This ArticleBreakfast and Blood SugarThe Best Options for Better Blood SugarTips
In This ArticleView All
View All
In This Article
Breakfast and Blood Sugar
The Best Options for Better Blood Sugar
Tips
What you eat for breakfast can set the tone for your entire day, especially when you’re managing your blood sugar. In fact, a nutritious breakfast high in protein and fiber can help reduce blood sugar fluctuations throughout the day. Avoiding blood glucose spikes and crashes may help reduce your risk of cardiovascular disease, high blood pressure, obesity andtype 2 diabetes.
Read on to learn how breakfast impacts blood sugar and discover what dietitians say are the best breakfast foods for better blood sugar management. Plus, we’ll provide practical tips to help you choose the healthiest options for your morning meal.
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The Best Breakfast Foods for Better Blood Sugar
1. Greek Yogurt with Whole-Grain Granola
Greek yogurtis rich in protein, which helps increase satiety.“Pairing it with whole-grain granola provides fiber and slow-digesting carbohydrates that energize us,” saysSydney Engberg, RDN, a registered dietitian nutritionist with Whole Self Nutrition. Toss some berries on top, and you have a well-rounded breakfast. For ideas on how to build the perfect parfait, try ourGreek Yogurt with Fruit & Nutsor ourStrawberry & Yogurt Parfait.
2. Eggs
Besides being a longtime breakfast staple,eggsare a versatile, high-quality source of protein. “Eggs are an excellent breakfast option for balancing blood sugar,” says Palinski-Wade. “Eggs also make it easy to add more produce to your breakfast meal with options such as vegetable omelets, scrambled eggs with avocado, or eggs with a side of fruit,” she adds. For a protein-rich breakfast that helps stabilize blood sugar, try ourSummer Skillet Vegetable & Egg Scramble.
3. Berries
“While berries taste sweet, they can have an incredibly beneficial effect on your blood sugar, making them an ideal food to sneak into your breakfast,” saysKelsey Kunik, RDN, a registered dietitian nutritionist and owner of Graciously Nourished. Why? Berries are packed with fiber, antioxidants, vitamins and minerals, and she points to research that shows these fruits can improve blood glucose, cholesterol and blood pressure when consumed regularly.Need some inspiration for adding berries to your breakfast? Explore our list of21 Berry-Packed Breakfasts That Aren’t Smoothies.
4. Cottage Cheese and Tomato on Whole-Grain Toast
Toast remains a wonderfully quick breakfast option. Just make it whole grain. “Whole-grain products provide more fiber than refined grains like white bread,” says Engberg. “If you want to increase your fiber intake or boost energy levels in the morning, this is a fantastic option,” she says. Cottage cheese is also rich in protein, and the addition of tomato slices on top adds phytonutrients. To amp up the flavor, Engberg recommends drizzling it with balsamic glaze. Other delicious toppings include berries, avocado or smoked salmon. For more ideas, check outThe Last Cottage Cheese Toast Recipe You’ll Ever Need.
5. Pistachios
Pistachiosare an excellent option to include in a blood-sugar-friendly breakfast since they provide a balanced mix of protein, unsaturated fats and fiber. Eat a handful for a quick breakfast, combine with dried fruit and whole-grain cereal for a trail mix, or sprinkle on Greek yogurt, recommends Palinski-Wade. ThisPistachio & Peach Toastrecipe is a surefire way to kick-start your day with a healthy dose of nutrition for balanced blood sugar levels.
6. Peanut Butter
Any PB fans here? “Adding peanut butter to your breakfast may improve your body’s glycemic response, resulting in a smaller spike in blood sugar,” Kunik says. Here’s why: “Peanut butter is primarily fat and protein, which helps slow down the digestion of carbohydrates,” she explains.Spread it on toast or waffles, add it to a smoothie or stir it into yogurt. And if you’re looking for a quick and easy breakfast option that keeps your blood sugar in check, try ourPeanut Butter and Banana Breakfast Sandwich.
7. Avocado
Breakfast is a perfect opportunity to enjoy avocado—after all, it’s an ideal pairing with toast or eggs (or both!). “This fruit is rich in healthy unsaturated fats and fiber, making it a filling option with little impact on blood sugar,” says Palinski-Wade. Next time you’re craving avocado toast, check outThe Only Avocado Toast Recipe You’ll Ever Need.
Tips to Select Breakfast Foods for Better Blood Sugar
Here are some practical tips to help you choose breakfast options that support healthy blood sugar levels:
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The Bottom Line
Starting your day with a healthy, well-balanced breakfast helps maintain stable blood sugar levels later on. Choosing protein-rich, fiber-packed foods that contain healthy fats can help support steady glucose levels and sustained energy. Ready to get started building a blood-sugar-friendly breakfast? Check out these19 Three-Step Breakfast Recipes for Healthy Blood Sugar Levels.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults.Nutrients.;15(1):85. doi:10.3390/nu15010085Murillo S, Mallol A, Adot A, et al.Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review.Front Nutr. 2022;9:1025993. doi:10.3389/fnut.2022.1025993Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi:10.7570/jomes20028Calvano A, Izuora K, Oh EC, et al.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426hLilly LN, Heiss CJ, Maragoudakis SF, et al.The Effect of Added Peanut Butter on the Glycemic Response to a High-Glycemic Index Meal: A Pilot Study.J Am Coll Nutr.2019;38(4):351-357. doi:10.1080/07315724.2018.1519404Joslin Diabetes Center.Carbs, Protein and Fats – Their Effect on Glucose Levels.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults.Nutrients.;15(1):85. doi:10.3390/nu15010085Murillo S, Mallol A, Adot A, et al.Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review.Front Nutr. 2022;9:1025993. doi:10.3389/fnut.2022.1025993Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi:10.7570/jomes20028Calvano A, Izuora K, Oh EC, et al.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426hLilly LN, Heiss CJ, Maragoudakis SF, et al.The Effect of Added Peanut Butter on the Glycemic Response to a High-Glycemic Index Meal: A Pilot Study.J Am Coll Nutr.2019;38(4):351-357. doi:10.1080/07315724.2018.1519404Joslin Diabetes Center.Carbs, Protein and Fats – Their Effect on Glucose Levels.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults.Nutrients.;15(1):85. doi:10.3390/nu15010085Murillo S, Mallol A, Adot A, et al.Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review.Front Nutr. 2022;9:1025993. doi:10.3389/fnut.2022.1025993Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi:10.7570/jomes20028Calvano A, Izuora K, Oh EC, et al.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426hLilly LN, Heiss CJ, Maragoudakis SF, et al.The Effect of Added Peanut Butter on the Glycemic Response to a High-Glycemic Index Meal: A Pilot Study.J Am Coll Nutr.2019;38(4):351-357. doi:10.1080/07315724.2018.1519404Joslin Diabetes Center.Carbs, Protein and Fats – Their Effect on Glucose Levels.
Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults.Nutrients.;15(1):85. doi:10.3390/nu15010085
Murillo S, Mallol A, Adot A, et al.Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review.Front Nutr. 2022;9:1025993. doi:10.3389/fnut.2022.1025993
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi:10.7570/jomes20028
Calvano A, Izuora K, Oh EC, et al.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426h
Lilly LN, Heiss CJ, Maragoudakis SF, et al.The Effect of Added Peanut Butter on the Glycemic Response to a High-Glycemic Index Meal: A Pilot Study.J Am Coll Nutr.2019;38(4):351-357. doi:10.1080/07315724.2018.1519404
Joslin Diabetes Center.Carbs, Protein and Fats – Their Effect on Glucose Levels.
