Doctor recommends five ‘best’ breakfasts for reducing blood sugar levels

Diabetes details a chronic condition whereby blood sugar levels rise to dangerous levels if steps are not taken to curtail them.

If you’re living with this blood sugar condition, you may experience high blood glucose in the mornings, also known as the dawn phenomenon.

The Mayo Clinic explains that this usually strikes between 4 am and 8 am but the cause isn’t clear.

Fortunately, Dr Sunni Patel, from Dish Dash Deets, has shared five “best” breakfasts to get blood sugar back on track.

1. High-fibre foods 

Once you eat fibre, it doesn’t get digested by the body and therefore doesn’t raise your blood sugar levels. 

Instead, it slows down the digestion and absorption of carbohydrates, which can lead to a more gradual release of glucose into the bloodstream, the doctor explained.

“This helps prevent rapid spikes and crashes in blood sugar levels,” he said.

Therefore, Dr Patel recommended opting for whole grains like oats, whole wheat bread, bran cereal, fruits, vegetables, and nuts.

2. Protein-rich foods

Protein can help stabilise your blood sugar levels by reducing the impact of carbohydrates on your glucose.

Your body needs longer to digest the macronutrient which can help slow down the absorption of glucose from the digestive tract, according to the doctor.

“It also stimulates the release of hormones that promote satiety, which can prevent overeating and help regulate blood sugar levels,” Dr Patel added.

He recommended including the likes of eggs, Greek yoghurt, cottage cheese and lean meats in your breakfast routine.

3. Healthy fats

Incorporating healthy fats into your breakfast can help slow down digestion and the release of sugar into your bloodstream. 

Similarly to protein, healthy fat can also help keep you feeling full, helping to prevent overeating.

With this in mind, Dr Patel advised eating foods like avocados, nuts, and olive oil.

4. Non-starchy vegetables

Packed with nutrients and fibre, the likes of spinach, kale, broccoli, peppers, and tomatoes are low in carbohydrates and calories.

Their high fibre content can help slow down your digestion and stabilise your blood sugar. 

“Additionally, their low-calorie nature can assist in weight management, which is important for overall blood sugar control,” Dr Patel added.

5. Low-glycaemic fruits

The glycaemic index describes the rate at which carbohydrates raise your blood glucose levels.

Fruits like berries, apples, pears, and citrus fruits with a lower glycaemic index release sugar more slowly into the bloodstream. 

This can help increase your blood sugar gradually instead of spiking it, the doctor added.