Balancing Blood Sugar: What to Eat and Avoid for Breakfast

Breakfast is often hailed as the most important meal of the day, and for individuals managing their blood sugar levels, this sentiment rings particularly true. For those with diabetes, crafting a balanced breakfast can set the tone for the entire day. In this blog post, we'll delve into the concept of 4 things to eat and 3 things to avoid for breakfast for people with diabetes, exploring what foods can help stabilize blood sugar levels and which ones should be approached with caution.

What to eat

Whole grains

For breakfast, you can eat more whole grains such as mixed grain porridge, oatmeal (not too overcooked), steamed buns, whole wheat bread, sweet potatoes, fresh corn, etc. Compared to white rice and white flour, whole grains are rich in more B vitamins and dietary fiber, making them more nutritious and with a relatively lower glycemic index, which is beneficial for blood sugar control.

High-quality protein

A nutritious and blood sugar-controlling breakfast cannot do without protein, but we should pay attention to choosing low-fat protein sources. Options like boiled eggs, milk, yogurt, soy milk, tofu, beef, and lean meat are all good choices. Not only are they nutritionally rich, but they also increase satiety, making it less likely for you to feel hungry.

Fresh vegetables

Vegetables provide vitamins and dietary fiber, especially dark-colored vegetables which are even more nutritious. For breakfast, we can choose some leafy greens or mushroom vegetables, boil them, and then mix them. Eating a bowl of vegetables before breakfast can effectively slow down the rise in blood sugar after meals.

Moderate nuts

Some people find themselves hungry before 11 a.m. despite having a substantial breakfast. Research suggests that feeling hungry too soon might be due to not consuming enough protein and fat. Many people have a simple breakfast that lacks protein and fat. To supplement protein, we can choose to drink a can of milk, eat a boiled egg, or have a small handful of nuts to add fats. Not only does this provide a more comprehensive nutritional profile, but it also helps stave off hunger.

What not to eat

High-fat protein foods

A balanced breakfast cannot do without protein, but when protein-rich foods are cooked improperly, not only is nutrition wasted, but it's also detrimental to health. For instance, high-fat protein foods like fried eggs, bacon, ham, pan-fried steaks, and fried chicken legs (in hamburgers). These foods are high in fat, which not only impacts health but also leads to sustained increases in blood sugar levels.

Oily refined grains

Items like oily pancakes, instant noodles, although convenient and not overly sweet, are made from refined rice and flour and contain large amounts of oil. They are not conducive to balanced nutrition and good health and should be consumed sparingly or avoided altogether.

Porridge-like foods

Such as overly cooked porridge, noodle soups, and thick gruels made from mixed grains. These foods may seem nutritious and comforting, but in reality, they are sugar bombs that can cause sharp fluctuations in blood sugar levels.

Final thoughts

In conclusion, crafting a breakfast regimen that balances blood sugar levels is paramount for individuals managing diabetes. By incorporating whole grains, high-quality proteins, fresh vegetables, and moderate nuts into their morning meals, individuals can provide their bodies with essential nutrients while effectively managing blood sugar levels throughout the day. Conversely, avoiding high-fat protein foods, oily refined grains helps prevent spikes and crashes in blood sugar, contributing to better overall health and well-being.