A balanced breakfast helps the body function effectively and maintain stable blood sugar. A few dietary changes can contribute to better blood sugar control.

Eat breakfast within 1-2 hours of waking

According to Eating Well, after waking, the liver continues to release glucose for energy. If breakfast is delayed too long, this process can prolong, leading to higher blood sugar levels in some individuals with diabetes. Conversely, eating breakfast at the right time stimulates the body to use glucose efficiently, limiting blood sugar fluctuations, reducing excessive hunger, and thereby preventing overeating at subsequent meals.

Consume slow-absorbing carbohydrates

Eating slow-absorbing carbohydrates for breakfast, such as oats, whole-wheat bread, brown rice, or sweet potatoes, can help manage blood sugar effectively. These are digested and converted into glucose gradually, allowing sugar to enter the bloodstream at a more stable rate compared to refined carbohydrates. This helps individuals with diabetes avoid sudden blood sugar spikes after meals, reducing the burden on the body's insulin secretion or utilization.

Eating a balanced, on-time breakfast supports blood sugar control. *Photo: Anh Chi*

Add fiber

Fiber-rich foods such as green vegetables, broccoli, beans, oats, chia seeds, apples, and pears are good choices for people with diabetes. Soluble fiber forms a gel in the digestive tract, slowing carbohydrate absorption and thus preventing rapid blood sugar increases after meals. Fiber also enhances satiety, reduces cravings, supports weight management, and improves insulin sensitivity.

Consume healthy fats

Healthy fats from avocados, nuts, fatty fish, and olive oil contribute to blood sugar control. These fats slow carbohydrate absorption, helping prevent rapid blood sugar spikes after meals.

Fats promote lasting fullness, reduce overeating, and support weight management – a critical factor in diabetes management. Beyond blood sugar benefits, healthy fats also help reduce inflammation and are beneficial for cardiovascular health, according to Healthline.

Limit added sugars

Added sugars in foods and drinks like soft drinks, sweets, milk tea, or juices are absorbed rapidly, causing a sudden increase in blood glucose after consumption. If this occurs frequently, blood sugar control becomes challenging, increasing the risk of complications affecting the eyes, kidneys, nerves, and cardiovascular system.

High-sugar foods often provide many calories but few nutrients, easily leading to weight gain and reduced insulin sensitivity. Individuals with diabetes should prioritize natural foods, limit added sugars, and carefully read nutrition labels to avoid hidden sugars in processed foods.

Le Nguyen (Compiled)