You may not be aware of it, but at breakfast time, you’re making a slew of tiny choices—from whether you would like your eggs poached or scrambled to whether you would like tea or coffee. However, if you have diabetes or prediabetes, the morning meal entails considerably more decision-making when it comes to selecting the finest alternatives for your blood sugar levels.
The good news is that establishing the correct habits may assist you in putting a healthy, blood sugar-friendly breakfast on autopilot. As a nutritionist, my top advice is to concentrate your first meal of the day on fiber!
You’re correct that it isn’t the most exciting advice to hear, but boosting your fiber consumption throughout your day (starting at breakfast) is a surefire method to keep blood sugar levels steady.
Because fiber isn’t broken down and absorbed like other carbohydrates, it does not cause blood sugar levels to fluctuate. In fact, according to a 2018 study published in the Journal of Nutrition, diets that are high in insoluble cereal dietary fiber might actually lower the risk of diabetes development.
The effects of insoluble and soluble fiber on blood sugar have also been investigated in other studies. A meta-analysis published in 2021 examined 22 research papers and found that soluble fiber, which is found in oatmeal, black beans, avocados, and Brussels sprouts, was really effective at lowering insulin resistance and glycemic control in people who have type 2 diabetes. However, including any fiber-rich meal at breakfast is a good idea because—once again—this carb won’t cause your sugar levels to go out of whack.
Making eating fiber a habit at breakfast time does not have to be a pain. (Don’t worry, there is no need to chomp down on a Brussels sprout smoothie!)
Dress up whole grain options like whole wheat toast, buckwheat waffles, or oatmeal with desirable toppings such as nut butter, berries, or avocado slices for a beautiful, high-fiber start to the day. Alternatively, try some other fiber-rich breakfasts from a black bean omelet to a vegetable-packed hash. Whatever your preferences are, consider where you can incorporate dietary fiber into your daily routine before going to the kitchen each morning.