The No. 1 breakfast habit for lowering blood sugar, according to a nutritionist, isn’t

You might not realize it, but at breakfast you make a lot of small decisions, from whether you want to boil eggs to tea or coffee. But if you have diabetes or prediabetes, your breakfast involves more decision-making when it comes to choosing the best choices for your blood sugar.

The good news: Building healthy habits can help you put a healthy, blood sugar-friendly breakfast on autopilot. My best recommendation as a nutritionist? Focus your first meal of the day on fiber!

RELATED: 5 Best High-Fiber Breakfasts to Eat When You’re Tired of Oatmeal

I will say that this may not be the most exciting tip, but increasing your fiber intake throughout the day (starting with breakfast) is a solid choice for stabilizing blood sugar levels.


Because the body does not absorb and break down fiber like other carbohydrates, this macronutrient does not raise or lower glucose. In fact, according to a 2018 study Journal of NutritionDiets high in dietary fiber from insoluble grains (eg, whole grains) may significantly reduce the risk of developing diabetes in the first place.

Other studies have tried to distinguish between the unique effects of soluble and insoluble fiber on blood sugar. A 2021 meta-analysis of 22 studies found that soluble fiber from oatmeal, avocados, black beans, and Brussels sprouts is particularly effective in improving glycemic control and insulin resistance in people with type 2 diabetes. It’s a smart move to include a fiber-rich food in your breakfast, as these carbohydrates don’t affect your glucose levels.

Making fiber a habit at breakfast doesn’t have to be difficult either. (Don’t worry, you don’t have to smother the Brussels sprouts!)

For a hearty, high-fiber start to the day, stick to whole-grain foods like whole-wheat toast, buckwheat waffles, or oatmeal with tasty toppings like berries, nut butter, or avocado slices. Or think outside the oatmeal box with five other fiber-rich breakfast ideas, from veggie-packed hash to black bean omelets. Be that as it may, when you go to the kitchen every morning, think about where you can fit the fiber.

Sarah Garone, NDTR

Sarah Garone, NDTR, registered nutritionist and dietitian, health, nutrition and food writer. Read more