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Best Breakfast Habits to Lower Your Blood Sugar, Says Dietitian

Focus on these key habits and behaviors for better blood sugars all day!

It's not just what you eat that can lower your blood sugar. There are many ways to lower blood sugar outside of nutrition alone. Your habits and behaviors go a long way in creating optimal health. Focus on building these non-negotiable breakfasts habits for blood sugar success all day. Then, for even more healthy tips, here are a few more Effortless Ways to Lower Your Blood Sugar.

Eat breakfast—don't skip it.

eating oatmeal

The first breakfast habit you'll want to create is…well, eating breakfast!

It can be tempting to forgo breakfast when you are trying to improve your blood glucose, however, skipping meals may actually lead to dysregulated blood sugar later in the day. Without food to digest and absorb, the body creates its own source of fuel. The liver increases blood sugar through a process of releasing stored glycogen. As counterintuitive as it sounds, you might actually find that your blood sugar is higher when you skip out on your first meal of the day.

Focus on balance.

avocado and egg on whole grain toast

Starting your day with a high-protein, high-fiber breakfast has been proven to improve blood sugar and appetite for the rest of the day!

Protein and fiber slow down digestion and subsequently impact post-meal blood sugars as a result. Choose high protein breakfast options like eggs, Greek yogurt, cottage cheese, or protein-based smoothies. Pair these options with a high-fiber carbohydrate like oatmeal, berries, whole grain toast for optimal blood sugars all day.

Consider the #1 Best Breakfast Recipe for Weight Loss that combines the best of both worlds: savory protein plus a fiber-rich carb.


woman drinking water

Dehydration and blood sugar are highly connected! You can get a head start on your hydration game by beginning your day with a glass of water. It will help hydrate you for the rest of the day, but might also help decrease post-breakfast blood sugars as well.

When we are dehydrated, our blood sugar is more concentrated in our bloodstream. By drinking water alone, you can decrease your blood sugar—especially after a meal.

Be caffeine conscious.

Drinking coffee

Did you know caffeine alone can raise your blood sugar?

Even if you take your cup of Joe in the mornings without sweeteners, the caffeine itself can stimulate a blood glucose response. This phenomenon has to do with the stress hormones that caffeine impacts. Caffeine triggers stress hormones to wake us up quickly, which in turn, triggers the release of blood sugar for energy.

Moderate your caffeine by trying to stick with just one cup, and be sure to eat a balanced meal to help stabilize your blood sugar with it.

Don't drink your calories.

Woman drinking juice while looking through a window.

Breakfast is prime time for juice, coffee creamers, milk, and other high-calorie, high-sugar drinks. Beginning your day with added sugars might make it more challenging to improve your blood sugar the rest of the day.

Focus on starting your day off right by consuming low-calorie options like water, tea, or coffee.

If you love a fancy coffee but want to stay away from the sweet stuff, we have found something for everyone with these 12 Best Low-Calorie Starbucks Drinks.

Caroline Thomason, RDN
Caroline is a women's health Registered Dietitian and diabetes educator based in Northern Virginia. Read more about Caroline