Not eating breakfast can lead to higher blood glucose levels after lunch and dinner. It's important to start the day with a balanced meal to help stabilize blood sugar levels.
Protein is crucial for satiety and helps to slow the absorption of carbohydrates, leading to more stable blood sugar levels. Include a source of lean protein in your breakfast.
Fiber helps slow down glucose absorption and can prevent spikes in blood sugar. High-fiber foods include vegetables, fruits, whole grains, and legumes.
Healthy fats, such as those found in avocados, nuts, and seeds, can help to slow digestion and the absorption of carbohydrates. Including healthy fats can also make meals more satisfying.
Flavored yogurts often contain added sugars. Opt for plain, unsweetened yogurt and add your own fruit for flavor.
Many breakfast cereals are high in sugar and low in fiber. Look for whole-grain, low-sugar options instead.
Overeating, even of the right foods, can lead to weight gain and affect blood sugar control. Pay attention to serving sizes.
Beverages like coffee with sugar and cream, sweetened teas, and fruit juices can significantly increase your sugar intake. Choose water, unsweetened tea, or coffee.