Hormonal changes naturally cause blood sugar to rise in the morning, helping the body wake up. However, some habits can intensify and prolong this increase. It is advisable to consume coffee with or after a meal that includes protein-rich foods like eggs, Greek yogurt, or nuts.

Eating starch-rich foods, lacking protein and fiber

Quick options such as pastries or white bread can cause rapid blood sugar spikes followed by sudden drops, resulting in fatigue and increased cravings. This occurs because refined starches, low in fiber, are absorbed quickly.

Fiber is crucial for blood sugar control, promoting satiety, and supporting heart and digestive health. Adults should consume about 25-38 g of fiber daily from vegetables, fruits, whole grains, and legumes. For those with elevated blood sugar, combining carbohydrates with protein, fiber, and healthy fats, such as nuts or nut butter, can slow glucose absorption.

Drinking coffee on an empty stomach

Consuming coffee before eating may further elevate morning blood sugar levels in some individuals. This is because the hormone cortisol, which rises upon waking, prompts the liver to release glucose into the bloodstream. Caffeine can intensify this effect, especially for those with insulin resistance.

Drinking coffee before eating can further increase blood sugar levels. Photo: Bao Bao

Skipping breakfast

Skipping breakfast can elevate stress hormones, particularly cortisol, leading to higher blood sugar levels. For individuals managing diabetes with medication, completely omitting breakfast can increase the risk of hypoglycemia. This habit also often results in overeating later in the day.

A breakfast rich in protein and fiber helps stabilize blood sugar, minimizing fluctuations. Those with insulin resistance or diabetes should be particularly careful. If you experience fatigue or tend to overeat, consuming a nutritionally balanced meal within one to two hours of waking is recommended.

Starting the day with sugary drinks

Sweetened coffee, flavored lattes, or bottled fruit smoothies often contain significant amounts of sugar. These can cause rapid blood sugar spikes due to quick absorption and minimal fiber. Opt for unsweetened or low-sugar beverages, and choose milk over heavy cream to boost protein.

When preparing smoothies, incorporate protein, healthy fats, and fiber from sources like nuts or yogurt. Limit fruit juices, as they lack fiber and can cause rapid blood sugar increases. Instead, prioritize consuming whole fruits paired with a protein source.

Not preparing breakfast in advance

Rushed mornings often result in skipped meals or the selection of processed foods high in refined carbohydrates. Preparing breakfast in advance ensures sufficient protein and fiber intake. Simple options such as boiled eggs or overnight oats can be prepared to save time.

Irregular breakfast times

Inconsistent eating habits can lead to erratic blood sugar fluctuations and often result in overeating. For instance, skipping breakfast one day only to overeat the next morning makes stabilizing blood sugar levels challenging.

Bao Bao (According to Eatingwell, Eat This Not That)