A balanced breakfast can help the body function effectively and maintain blood sugar levels at a stable level. A few small changes in food choices can contribute to more positive blood sugar control.
Eat breakfast at the right time to stabilize blood sugar
According to experts, after waking up, the liver continues to release glucose to provide energy. If you skip breakfast for too long, this process can be prolonged, causing blood sugar to rise higher in some people with diabetes. Conversely, eating breakfast in about 1-2 hours after waking up can stimulate the body to use glucose effectively. This helps limit blood sugar fluctuations, reduce feelings of excessive hunger, thereby contributing to avoiding overeating in subsequent meals.
| Nutrition principles | Effects on blood sugar |
|---|---|
| Slow carbohydrate absorption, contributing to improving insulin sensitivity. | |
Prioritize the slow-absorbing starch group
Breakfast with slow-absorbing carbohydrates such as oats, whole wheat bread, brown rice or sweet potatoes can contribute to effective blood sugar control. This group of foods is slowly digested and metabolized into glucose, helping sugar enter the blood at a more stable rate than refined carbohydrates. Thanks to that, patients can limit sudden blood sugar spikes after meals, contributing to reducing the body's burden in secreting or using insulin.
Supplementing fiber to control blood sugar
High-fiber foods such as green vegetables, broccoli, beans, oats, chia seeds, apples, and pears are the optimal choice. Soluble fiber can form a gel in the digestive tract, slowing down the absorption of carbohydrates, thereby helping to limit rapidly increasing blood sugar after eating. Moreover, fiber can also increase satiety, support weight control and contribute to improving insulin sensitivity.
Choosing healthy fats
Good fats from avocados, nuts, fatty fish and olive oil play an important role in supporting blood sugar control. According to experts, this group of fats has the ability to slow down carbohydrate absorption, contributing to preventing sudden blood sugar spikes. At the same time, they help create a feeling of fullness for a long time, supporting maintaining a stable weight. In addition, good fats can also help reduce inflammation and bring benefits to the cardiovascular system.
Minimize added sugar
Consuming added sugars from soft drinks, candies, milk tea or juice can cause blood glucose levels to spike. If repeated regularly, the process of controlling blood sugar will encounter many difficulties, which may increase the risk of complications in the eyes, kidneys, nerves and cardiovascular system. Patients should prioritize natural foods, limit sugar supplements and carefully read nutrition labels to maintain safe blood sugar.
The information in the article is for reference only, not for medical diagnosis or treatment. You should talk directly to your doctor for accurate and appropriate advice to your health condition.
Q&A corner: Breakfast and blood sugar control
When should diabetics have breakfast best to prevent blood sugar from increasing?
According to experts, the best time to eat breakfast is about 1-2 hours after waking up. This can help the body use glucose more effectively and support limiting blood sugar fluctuations throughout the day.
