According to nutritionists quoted in EatingWell, maintaining stable blood sugar helps improve energy, mood, concentration and limit the risk of insulin resistance and diabetes.
Drink water as soon as you wake up
Nutritionist Sta Sta Sta Sta Stacy Woodson (USA) recommends drinking 1-2 glasses of water in the morning. This helps dilute blood sugar levels, helps the kidneys eliminate excess glucose and contributes to stabilizing blood sugar during the day. People who have difficulty drinking water can add lemon, cucumber or herbs for easier use.
Prioritize breakfast rich in protein and fiber
The body is more sensitive to starch in the morning. Therefore, a breakfast rich in protein and fiber, low in refined starch can help control blood sugar better. Some studies show that a low-carb breakfast helps improve blood sugar not only in the morning but also after lunch and dinner.
Suggest a suitable breakfast including vegetable eggs, Greek yogurt served with berries and nuts, or whole-wheat bread with peanut butter.
Limit caffeine
Caffeine, especially when taken in large amounts, can temporarily increase blood sugar by stimulating the release of the hormone adrenaline. Experts recommend drinking coffee with a balanced meal and limit it to more than 2 - 3 cups per day. Adding protein to coffee is also said to help reduce the risk of sudden increases in blood sugar.
Light exercise in the morning
Physical activity helps muscles use glucose as energy, thereby reducing blood sugar levels. According to studies, just a brisk walk, gentle stretching or yoga in the morning also brings clear benefits to blood sugar control.
Eat dinner early the day before
According to nutritionist 8:00 p.m. Hernandez (USA), eating dinner before 7pm or 2-3 hours before bedtime gives the body enough time to process glucose, thereby improving blood sugar levels the next morning. Some studies show that the habit of eating dinner early is associated with better blood sugar control, although more long-term research is still needed.
Additional recommendations from experts
In addition to morning habits, nutritionists also give some other suggestions such as: walking 10 - 20 minutes after meals, increasing fiber in each meal, limiting sugary drinks, dividing meals during the day and considering diluted apple cider vinegar if suitable for your physical condition.
Experts emphasize that maintaining stable blood sugar requires a combination of diet, exercise and long-term scientific activities, instead of relying on a single solution.
