A Better Breakfast for Blood Sugar Control
You most likely have heard the phrase “breakfast is the most important meal of the day,” but it is especially important for blood sugar control — by which we mean stabilizing blood glucose levels. When you eat a meal or snack, your blood sugar experiences a spike and then slowly begins to fall back to normal levels. If a large meal is consumed, the amount of sugar in the blood may stay elevated for a longer period of time, which could be damaging to your body. This can be prevented by proper meal timing, starting with breakfast.
According to the Mayo Clinic, it is recommended to eat evenly spaced meals and snacks to help achieve stable blood sugar levels. Skipping a meal could lead to increased hunger by the next meal, which could result in overeating and a larger spike in blood sugar levels. This is a common problem seen in those who regularly skip breakfast or those who do not eat a balanced one.
If you are frequently skipping breakfast, a good first step toward making this meal a part of your routine may be incorporating at least something small to start the day. Think snacks or “mini meals” like an apple with peanut butter, a fruit and nut bar, or Greek yogurt. Attempt to avoid foods rich in added sugars and refined grains, like donuts and sugary cereals. These meals will cause a larger blood sugar spike followed by a quicker blood sugar crash. Choose meals that contain fiber, protein, and healthy fats to keep you fuller longer and slow digestion of carbohydrates. When carbohydrates are digested more slowly, they are absorbed into the bloodstream more slowly, which promotes stable blood sugar.
Looking for inspiration? Check out our list below.
Breakfast ideas for blood sugar control
- Vegetable and egg scramble
- Whole grain toast with peanut butter and sliced strawberries
- Oatmeal with milk and nuts
- Greek yogurt with blueberries or diced pears
- Whole grain toast with mashed avocado and a sliced hard-boiled egg
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