Srinaagar, May 23: Managing your blood sugar in the morning sets the tone for how you’ll feel for the rest of the day. The right combination of foods can help you avoid sudden spikes or crashes in energy, while also keeping cravings for sugar and processed snacks at bay.
Experts say starting your morning with the right foods can play a pertinent role in reducing insulin resistance and naturally controlling blood sugar levels in the body
Avoid sugary cereals, white bread, and fruit juices—these may give a quick burst of energy but often lead to blood sugar crashes and stronger cravings later in the day.
Here are 10 simple things to include in your morning meals to help control blood sugar and reduce unnecessary hunger later in the day:
1 Lukewarm water
Dr Manjusha Agarwal, senior consultant, internal medicine, Mumbai, recommends starting the day with a glass of lukewarm water. She says one can add a few drops of lemon juice to the lukewarm water. It can help kickstart your digestion and gently wake up your body without spiking blood sugar.
2 Vegetable smoothie
Vegetable smoothie (like spinach, cucumber, and mint) could be very fulfilling and good for starting day afresh.
3 Eggs
Eggs are a great source of protein and healthy fats, both of which help keep your blood sugar stable. Scramble, boil, or poach them—however you like—just avoid pairing them with white bread or sugary sauces.
4 Berries
Unlike many other fruits, berries like blueberries, strawberries, and raspberries are low on the glycemic index and rich in antioxidants. They’re a great natural sweetener for yogurt, oatmeal, or smoothies.
Blueberries, strawberries, and raspberries are packed with fibre and antioxidants that help control blood sugar levels and reduce inflammation, said Dr Rajiv Kovil, head of diabetology, Zandra Healthcare and Co-founder of Rang De Neela Initiative.
5 Oats (preferably steel-cut or rolled)
Oats contain soluble fiber, which slows down digestion and helps prevent sugar spikes. Add a handful of nuts or seeds and some berries for natural sweetness instead of sugar or honey.
6 Greek Yogurt
Packed with protein and probiotics, Greek yogurt helps balance gut health and blood sugar. Choose plain versions and add your own toppings like cinnamon, flaxseeds, or sliced almonds.
7 Chia Seeds
These tiny seeds are full of fiber, omega-3s, and protein. They form a gel when soaked in liquid, which slows digestion and glucose absorption. Make a chia pudding or add them to smoothies or oatmeal.
8 Whole-Grain Bread or Wraps
If you enjoy toast in the morning, switch to whole-grain options with high fiber content. Pair it with protein like eggs or nut butter.
9 Avocados
Avocados are rich in heart-healthy fats and fiber, both of which support balanced blood sugar. Mash them on whole-grain toast or enjoy slices on the side of your breakfast.
Dr Kovil says adding avocado to your breakfast, for example, on whole grain toast, provides healthy monounsaturated fats that enhance insulin action.
10 Nuts (in moderation)
Almond, peanut, or cashew butter provides healthy fats and protein. Just make sure to use versions with no added sugar or hydrogenated oils.
Over time, these small morning choices can make a big difference in your energy, mood, and overall health.
