Best Breakfast to Lower Blood Sugar
According to Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring You and author of The Everything Easy Pre-Diabetes Cookbook, when it comes to a breakfast
that can help lower blood sugar, a balance of protein, fat, and fiber are key."At breakfast, my favorite combo is oatmeal and berries paired with a high-quality protein source like Greek yogurt,
which also contains probiotics that contribute to a healthy gut—something that plays a role in controlling blood glucose as well."
Fiber and blood sugar
Oatmeal is a great breakfast option for those who need to monitor their blood sugar because it consists of a lot of fiber (8 grams per uncooked cup),
which is crucial to managing blood sugar, and it is easy to add toppings full of protein and healthy fat as well."95% of Americans miss the mark on the recommended fiber intake of 14 grams
per 1,000 calories or roughly 25-38 grams per day," says Harris-Pincus, "and fiber, particularly soluble fiber, can help manage blood sugar by forming a gel-like substance with water that delays
the rate of digestion and absorption of carbohydrates."In fact, consuming soluble fiber on a regular basis has not only been linked to helping people manage their type 2 diabetes,
but it can also help lower your risk of developing it.
Protein and healthy fats
Soluble fiber is important for managing blood sugar, but having a balance of fiber, protein, and healthy fat is what Harris-Pincus says is the key to success.
A study from the American Journal of Clinical Nutrition found that diets higher in protein were successful in lowering & helping to manage blood glucose levels in participants who had type 2 diabetes
If you're looking for some protein-heavy ingredients for your oatmeal, you can try plain Greek yogurt or sugar-free nut butter.
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