What kind of breakfast lowers blood sugar?

Although you may not realize it, you make many small decisions during breakfast, from whether you want scrambled eggs or poached eggs to whether you want tea or coffee, nutritionist Sarah Gadon said in her article for Eat This, Not That! 

If you have diabetes or prediabetes, your morning meal requires even more decisions as you choose the best option for your blood sugar levels. In that case, focus your first meal of the day on fiber.

Because the body doesn't digest or break down fiber like other carbohydrates, this macronutrient doesn't spike or lower glucose levels, the expert notes. 

What's more, according to a 2018 study published in the Journal of Nutrition, diets high in insoluble cereal dietary fiber (such as whole grains) can significantly reduce the risk of developing diabetes in the first place.

Other studies have tried to separate the unique effects of soluble and insoluble fiber on blood sugar levels. A 2021 meta-analysis of 22 studies found that soluble fiber found in oatmeal, avocados, black beans and Brussels sprouts was particularly effective in improving glycemic control and insulin resistance in people with type 2 diabetes. 

For a nice, high-fiber start to the day, nutritionist recommends garnish whole-grain options, such as whole-grain toast, buckwheat waffles or oatmeal, with tasty additions, such as berries, nut butters or avocado slices.

Don't limit yourself to oatmeal: there are plenty of other ideas for a high-fiber breakfast, from assorted vegetables to a black bean omelet. Whatever your preference, as you head to the kitchen each morning, think about where you can add fiber.

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