Introduction
If you’re looking to lower your blood sugar levels, you may want to consider changing your breakfast habits. Eating the right foods for breakfast can help you maintain healthy blood sugar levels and reduce your risk of developing diabetes. According to dietitian, eating a balanced breakfast that includes protein, fiber, and healthy fats can help you keep your blood sugar levels in check. In this article, we’ll discuss the best breakfast habits to lower your blood sugar, as well as some tips on what to eat and what to avoid. We’ll also provide some delicious breakfast recipes that are sure to help you start your day off right. So, if you’re looking to improve your blood sugar levels, read on to learn more about the best breakfast habits to lower your blood sugar.
Best Breakfast Habits to Lower Your Blood Sugar, Says Dietitian — Eat This Not That
If you’re looking to lower your blood sugar, dietitians recommend making some changes to your breakfast habits. Eating the right foods and avoiding the wrong ones can help you keep your blood sugar levels in check.
Eat This
- Whole grains: Whole grains like oats, quinoa, and barley are high in fiber, which helps slow down the digestion of carbohydrates and keeps your blood sugar levels stable.
- Protein: Protein-rich foods like eggs, Greek yogurt, and nuts can help keep you full and prevent your blood sugar from spiking.
- Fruits and vegetables: Fruits and vegetables are packed with vitamins, minerals, and fiber, which can help keep your blood sugar levels in check.
Not That
- Refined grains: Refined grains like white bread, white rice, and sugary cereals can cause your blood sugar to spike quickly.
- Processed foods: Processed foods like bacon, sausage, and processed deli meats are high in saturated fat and sodium, which can raise your blood sugar levels.
- Sugary drinks: Sugary drinks like soda, juice, and energy drinks can cause your blood sugar to spike quickly, so it’s best to avoid them.
Making small changes to your breakfast habits can help you keep your blood sugar levels in check. Eating the right foods and avoiding the wrong ones can help you stay healthy and keep your blood sugar levels stable.
It’s not just what you eat that can lower your blood sugar. There are many ways to lower blood sugar outside of nutrition alone. Your habits and behaviors go a long way in creating optimal health. Focus on building these non-negotiable breakfasts habits for blood sugar success all day. Then, for even more healthy tips, here are a few more Effortless Ways to Lower Your Blood Sugar.
The first breakfast habit you’ll want to create is…well, eating breakfast!
It can be tempting to forgo breakfast when you are trying to improve your blood glucose, however, skipping meals may actually lead to dysregulated blood sugar later in the day. Without food to digest and absorb, the body creates its own source of fuel. The liver increases blood sugar through a process of releasing stored glycogen. As counterintuitive as it sounds, you might actually find that your blood sugar is higher when you skip out on your first meal of the day.
Sign up for our newsletter!
Starting your day with a high-protein, high-fiber breakfast has been proven to improve blood sugar and appetite for the rest of the day!
Protein and fiber slow down digestion and subsequently impact post-meal blood sugars as a result. Choose high protein breakfast options like eggs, Greek yogurt, cottage cheese, or protein-based smoothies. Pair these options with a high-fiber carbohydrate like oatmeal, berries, whole grain toast for optimal blood sugars all day.
Consider the #1 Best Breakfast Recipe for Weight Loss that combines the best of both worlds: savory protein plus a fiber-rich carb.
Dehydration and blood sugar are highly connected! You can get a head start on your hydration game by beginning your day with a glass of water. It will help hydrate you for the rest of the day, but might also help decrease post-breakfast blood sugars as well.
When we are dehydrated, our blood sugar is more concentrated in our bloodstream. By drinking water alone, you can decrease your blood sugar—especially after a meal.
Did you know caffeine alone can raise your blood sugar?
Even if you take your cup of Joe in the mornings without sweeteners, the caffeine itself can stimulate a blood glucose response. This phenomenon has to do with the stress hormones that caffeine impacts. Caffeine triggers stress hormones to wake us up quickly, which in turn, triggers the release of blood sugar for energy.
Moderate your caffeine by trying to stick with just one cup, and be sure to eat a balanced meal to help stabilize your blood sugar with it.
Breakfast is prime time for juice, coffee creamers, milk, and other high-calorie, high-sugar drinks. Beginning your day with added sugars might make it more challenging to improve your blood sugar the rest of the day.
Focus on starting your day off right by consuming low-calorie options like water, tea, or coffee.
If you love a fancy coffee but want to stay away from the sweet stuff, we have found something for everyone with these 12 Best Low-Calorie Starbucks Drinks.