Introduction
If you have diabetes, you know that what you eat can have a major impact on your health. Eating a healthy breakfast is one of the best habits you can develop to help manage your diabetes. Dietitians recommend eating certain foods and avoiding others to help keep your blood sugar levels in check. In this article, we’ll discuss the #1 best breakfast habit for diabetes, according to dietitians, and provide some tips on how to make sure you’re eating the right foods. We’ll also provide some examples of what to eat and what to avoid so you can start your day off right.
The #1 Best Breakfast Habit for Diabetes, Say Dietitians — Eat This Not That
If you have diabetes, you know that what you eat for breakfast can have a big impact on your blood sugar levels. But what should you be eating? According to dietitians, the best breakfast habit for diabetes is to eat a balanced meal that includes protein, healthy fats, and complex carbohydrates.
Protein is important for helping to keep your blood sugar levels stable. Good sources of protein include eggs, Greek yogurt, cottage cheese, and nut butters. Healthy fats, such as those found in avocados, nuts, and seeds, can also help to keep your blood sugar levels stable. Complex carbohydrates, such as oatmeal, quinoa, and whole-grain breads, can provide you with sustained energy throughout the day.
It’s also important to avoid sugary breakfast foods, such as pastries, doughnuts, and sugary cereals. These foods can cause your blood sugar levels to spike, which can be dangerous for people with diabetes. Instead, opt for a balanced breakfast that includes protein, healthy fats, and complex carbohydrates.
Eating a balanced breakfast is the best habit for diabetes, say dietitians. It can help to keep your blood sugar levels stable and provide you with sustained energy throughout the day. So, if you have diabetes, make sure to include protein, healthy fats, and complex carbohydrates in your breakfast.
There are many people in the U.S. that are affected daily by having type 2 diabetes or prediabetes. These conditions can create a lot of pain, frustration, and a sense of defeat. Thankfully, there are many ways to manage these diseases and make your life easier.
For those with diabetes or prediabetes, controlling blood sugar levels is oftentimes the main focus. This can be done through lifestyle changes like diet and exercise, as well as medication. If you’re someone who is in the process of making dietary changes to help lower your blood sugar, we’ve got you covered.
We talked to a few expert dietitians to learn more about helpful eating habits for those with diabetes. And according to them, one of the best breakfast habits you can have for lowering or managing your blood sugar is focusing on foods that are rich in soluble fiber.
Continue reading about how this breakfast habit can help your blood sugar levels, and for more healthy eating tips check out The #1 Best Vegetable to Lower Blood Sugar, Say Dietitians.
Why you need fiber in your breakfast
According to Rachel Fine, RDN and owner of To The Pointe Nutrition, eating enough soluble fiber can help control your blood sugar levels in the morning.
“Oatmeal and whole-grain breakfast cereals are food sources with soluble fiber. When digested, soluble fibers create a gel-like substance that travels through the digestive tract, slowing down the overall utilization of sugar in the bloodstream,” says Fine. “This results in steadier and more sustained rises in blood glucose with a subsequent steady rise in serum insulin levels, ultimately leading to more controlled blood sugar levels and less blood sugar spikes throughout your morning.”
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Adding protein to your breakfast
Along with eating plenty of fiber in the morning, some dietitians also suggest adding protein to this fiber-heavy meal to balance it out. According to Justine Chan, MHSc, RD, CDE, Certified Diabetes Educator based in Toronto, protein is crucial for lowering your blood sugar.
“Pairing carb-heavy breakfast foods with a source of protein helps your blood sugar because you don’t fill up on just carbs, and the meal is more slowly digested. When digestion is delayed, sugar enters your bloodstream more gradually, causing a lower blood sugar,” says Chan.
However, it’s important to note the type of protein that you’re eating. One study from 2016 found that although plant proteins can help a person’s blood glucose, too many animal proteins had the opposite effect and led to an increased risk of type 2 diabetes.
The takeaway
Getting enough soluble fiber in your breakfast is a crucial component in lowering your blood sugar levels and preventing blood glucose spikes if you have diabetes. On top of that, adding a healthy source of plant protein into your breakfast can help balance your nutrients and keep you feeling full longer.