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Dietician recommends key dietary tweak that could keep your blood sugar in check

Diabetes complications stem from poor insulin production, which raises the spectre of dangerously high blood sugar levels.

Fortunately, you can counter the threat posed by high blood glucose via another means: diet.

You’ve probably heard the old saying that breakfast is the most important meal of the day.

It turns out that this is especially true for blood sugar management.

In fact, starting your day with a well-balanced meal is one of the greatest weapons you can add to your arsenal of protection against high blood sugar, according to an expert.

Dietitian Erin Palinski-Wade, told Eating Well: “Eating breakfast has been shown to regulate blood sugar metabolism, and may result in improved insulin resistance and better blood sugar control.

“Skipping breakfast may lead to erratic blood sugar levels later in the day, along with excessive hunger that can hinder food choices and lead to an overconsumption of simple carbs, which may spike blood sugar levels.”

Don’t just take the expert’s word for it, as research, published in The British Journal of Nutrition also backs the importance of breakfast for stable blood sugar levels.

The small study looked at nine healthy men who either ate the first meal of the day or skipped it.

The research team then measured their blood sugar frequently and found that post-lunch blood glucose was higher in the group who skipped their breakfast. 

What are the best breakfast foods for blood sugar control?

In a previous interview with,  Dr Sunni Patel, from Dish Dash Deets, has shared the “best” breakfasts to get blood sugar back on track.

1. High-fibre foods

The doctor explained that fibre doesn’t get digested by the body and therefore doesn’t raise your blood sugar levels, helping to prevent rapid spikes and crashes.

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.

Therefore, breakfast staples like eggs, Greek yoghurt, and cottage cheese make for a great option.

3. Healthy fats

Incorporating healthy fats, like avocados, nuts and seeds, into your breakfast can help slow down your digestion and the release of sugar into your bloodstream, the doctor explained.

4. 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, Dr Patel added.

Combining three macronutrients: carbohydrates, proteins and fats with fibre could also be a great way to manage your blood sugar levels.

In conclusion, the best way to kick off blood sugar management the right way is to start your morning with a well-balanced breakfast.



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