The Best Breakfasts To Block Blood Sugar Spikes, From Smoothies to Cereal
What your mom told you is true: Breakfast is the most important meal of the day, and that goes double for diabetics or those watching their blood sugar. 'Regularly eating breakfast—especially one high in fiber and low in simple carbohydrates—improves blood sugar control, reduces post-meal glucose spikes throughout the day and is associated with a lower risk of insulin resistance,' explains dietician Erin Palinski-Wade, RD, CDCES, CPT, author of 2-Day Diabetes Diet: Diet Just 2 Days a Week and Dodge Type 2 Diabetes. Here, she shares the best breakfast options for diabetics—including mouthwatering eggs and yummy smoothies—to keep you satisfied and your blood sugar steady.
With everything you have on your plate (no pun intended), it may be tempting to skip breakfast, but doing so 'can lead to higher blood sugar levels after subsequent meals,' cautions Palinski-Wade. These breakfast combos help manage diabetes and ward high blood glucose levels with every bite.
Satiating, protein-rich Greek yogurt is a superstar when it comes to controlling blood sugar. In fact, a study in The Journal of Nutrition shows that consuming Greek yogurt (about 80 to 125 grams per day) leads to a 14 percent lower risk of type 2 diabetes. Sprinkling it with a few berries and nuts doesn't just make your breakfast tastier, it also adds blood sugar-friendly fiber and healthy fats, explains Palinski-Wade.
Just in case you need another reason to enjoy an omelet, research in the journal Food & Function shows that nutrient-dense eggs help regulate glucose levels. And if you're struggling with brain fog or sluggishness often associated with diabetes, this meal is an especially smart choice, Palinski-Wade says. 'A high-protein breakfast like eggs with veggies or avocado on whole grain toast can give you a steady energy boost to help you feel more focused and alert.'
It's no secret why this breakfast is one of Palinski-Wade's top diabetes-friendly meals: Oats are shown to help regulate blood sugar, per a study in Nutrients. Boost the benefits by adding chia seeds and walnuts. 'If you're dealing with a symptom like diabetes-induced neuropathy, for example, the omega-3s in chia seeds and walnuts can help reduce inflammation and improve blood flow,' she advises. 'Chia pudding topped with walnuts is another great option.'
Prefer a quick and comforting bowl of cereal for breakfast? We've got you covered. 'When it comes to shopping for cereal with diabetes in mind, I always tell my clients to flip the box over and check the label,' Palinski-Wade says. 'Look for at least 3 to 5 grams of fiber content, less than 5 grams of added sugar and whole grains listed as the first ingredient.'
This simple checklist can help keep blood sugar steady and give you longer-lasting energy—something we all need, especially on busy mornings, she continues. 'And don't forget to pair your breakfast cereal with some protein, like plain Greek yogurt or a handful of nuts, to help slow digestion and reduce the chance of a blood sugar spike.'
'Smoothies can be a great breakfast for people with diabetes because they're quick to make, easy to balance with fiber, protein and healthy fats and they can help keep blood sugar stable when made with the right ingredients,' assures Palinksi-Wade. Here, a few of her favorite smoothie add-ins to help balance blood sugar.
Move over bananas! 'The smooth texture and neutral flavor of the avocado makes it a great addition to your smoothie,' she promises. 'Plus, avocado provides an easy way to incorporate both dietary fiber and good fats.'
Research also shows that the monounsaturated-fat-packed fruit significantly dials down blood insulin levels after a meal. 'Individuals who eat avocado regularly have been found to have lower body mass index (BMI) and A1C levels and higher [good] HDL cholesterol than those who do not eat avocados,' she adds. 'In fact, a large study of adults found that regular avocado consumption was associated with a 28 percent lower risk of developing diabetes.'
The superfood not only sweetens your smoothie, it also improves insulin sensitivity to support better glucose processing and provides fiber and antioxidants that reduce inflammation, Palinksi-Wade explains. 'Studies show that regular blueberry consumption may lower hemoglobin A1C—so adding in frozen berries can be a great way to enjoy them more often.'
No diabetes-friendly smoothie would be complete without plain Greek yogurt. 'It offers an easy way to boost the protein content of your recipe,' she shares. 'Protein slows digestion, allowing you to feel full longer while also promoting more stable blood sugar levels. Look for plain varieties without added sugar.'
Now that you know the key ingredients of the perfect blood sugar-balancing smoothie, try two of Palinki-Wade's favorite recipes below—and find more of her delicious, healthy creations in her book Belly Fat Diet for Dummies.
This smoothie is so thick and creamy, it's hard to believe it's blood-sugar friendly, she says. To make: In a blender, combine ½ cup avocado, 1 cup spinach leaves, ½ cup cucumber, ½ cup almond milk, ¾ cups broccoli florets, a bit of lemon juice (to prevent the avocado from browning) and mint to taste.
This antioxidant-rich recipe not only helps balance insulin levels, it also fights weight gain in large part by taming the inflammation that contributes to belly fat. To make: In a blender, combine 1 cup plain Greek yogurt, 1 cup frozen organic berries (blueberries, strawberries or açai berries make great choices),1/2 tsp vanilla extract, 1 Tbs. chia seeds and 1/2 cup ice. Enjoy!
More ways to help balance blood sugar:
Your Type 2 Diabetes Food List: Superfoods That Steady Your Blood Sugar Naturally
The Best Low-Sugar Fruits to Stabilize Your Blood Sugar Naturally
Love Cheese? These Options Are Blood Sugar-Friendly and Safe for Diabetics
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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