Breakfast Habits for Better Blood Sugar Control

Breakfast for many can be a rushed affair, with some grabbing a quick piece of toast, relying solely on coffee, or skipping the meal entirely. However, the first meal of the day plays a crucial role, especially in managing blood sugar levels. Toby Smithson, senior manager of nutrition and wellness at the American Diabetes Association, shares her insights on breakfast habits that can complicate glucose management and hunger control.

Skipping Breakfast: A Common Mistake

Smithson identifies skipping breakfast as a significant error. Some assume missing breakfast cuts calorie intake, but this can disrupt blood sugar stability and amplify hunger later. “Consuming breakfast can support blood glucose control by spreading carbohydrate intake throughout the day,” Smithson explains. Instead of spikes from heavy, refined-carb meals, a balanced breakfast with fiber, protein, and healthy fats aids in preventing rapid glucose fluctuations and keeps you fuller longer.

The Importance of Carbohydrates

Carbs often face criticism, but avoiding them entirely isn’t beneficial. Smithson notes that the right amount depends on individual goals and blood glucose patterns. She suggests opting for high-fiber carbs like fruits, beans, and whole grains with proteins or healthy fats for steadier glucose levels and sustained energy.

Incorporating Protein Effectively

Meals high in carbs but low in protein are another area of concern for Smithson. “Protein helps maintain fullness,” she states. Foods like eggs, cottage cheese, Greek yogurt, and tofu, paired with fiber-rich carbs, enhance satisfaction and reduce snack cravings before lunch. A combination of protein and fiber ensures prolonged energy.

Selecting Beverages Wisely

Smithson advises caution with breakfast drinks that appear healthy, yet contain high sugar and calorie content. Specialty coffee drinks are prime examples. Despite seeming natural, they still contribute carbs and calories, impacting glucose like other sugars.

Crafting a Balanced Breakfast

Smithson recommends a breakfast formula: lean protein or healthy fat with a high-fiber carb. Examples include eggs with whole-grain toast and tomato, cottage cheese with fruit, or tofu with vegetables in a whole-grain wrap. This mix increases satiety and provides morning energy.

A Simple Breakfast Swap

For upgraded nutrition, Smithson suggests filling half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with a quality carb. “A low-carb, low-fat choice could be an egg white wrap with tomatoes and spinach, complemented by a plant-based sausage patty,” she proposes. Overnight oats with high-fiber oatmeal, low-fat milk, and nut butter also offer a nourishing start.

Contact Newsweek editors on this story: Kara Dolman and James Debens.