The most important breakfast habit for blood sugar

High blood sugar doesn’t mean the end of eating all your favorite foods. You can still manage your blood sugar by enjoying delicious food, but you may need to make some deliberate adjustments to find the healthiest eating patterns to manage your glucose levels.

For example, starting the day with a healthy, nutritious breakfast is a great way to manage blood glucose, but what should you do at breakfast to prevent blood sugar spikes?

Appropriate Amy Goodson, MS, RD, CSSD, LD the author The book “Sports nutrition”. and member of the expert medical board, One of the most important things you can do for breakfast to help regulate your blood sugar levels is to pair a fibrous carbohydrate with some protein.

Because both of these nutrients are essential to a healthy diet for people with high blood sugar, carbohydrates can cause high blood sugar if not combined with foods that slow down digestion. Read on to learn more, and check out the 4 Worst Breakfast Habits for Blood Sugar for more healthy eating tips.


Pairing protein and fiber with carbohydrates can help regulate blood sugar at breakfast.


“Carbohydrates are a quick source of energy for the body, so they’re the fastest-digesting macronutrient,” Goodson says. “The ability of high-fiber carbohydrates (oatmeal, 100% whole grain bread, etc.) to raise blood sugar when eaten by itself!”

Fortunately, eating a tasty source of protein along with your choice of carbs can help keep your levels under control. “Protein digests the slowest and helps you feel fuller faster and stay full longer after a meal. So when you combine high-fiber carbs with protein, you’re helping to stabilize your blood sugar after a meal,” Goodson says.

Diabetes experts and researchers have also confirmed that this pairing is very beneficial. Although it does not contain carbohydrates, there is evidence that protein does not raise blood sugar levels and may lower postprandial blood glucose levels in people with type 2 diabetes. American Journal of Clinical Nutrition study.

Bottom line, eating high-fiber carbs alone will cause blood sugar spikes, although not as high as eating simple carbs, but pairing it with protein can help lower those levels. This does not mean that you should completely avoid carbohydrates at breakfast. Skipping carbs can cause you to lose healthy levels of fiber. But fiber-rich carbs and protein together make a great breakfast pairing.

Try these breakfast ideas

If you’re looking for a breakfast that’s packed with delicious protein and fiber, Hudson has some helpful ideas on where to start.

“Start your day with breakfast combinations like eggs with vegetables and whole-grain toast, Greek yogurt with berries and 100% whole-grain cereal, oatmeal with nuts and seeds paired with a lean breakfast meat, or a cow’s milk smoothie with Greek yogurt.” , fruits and nut butter.”

Samantha Boesch

Samantha was born and raised in Orlando, Florida and currently works as a writer in Brooklyn, New York. Read more about Samantha