Diet comes into sharp focus when dealing with high blood sugar levels, with breakfast choices deemed particularly important.
Not only does the first meal of the day directly impact blood sugar readings but it can also influence glucose behaviour throughout the day.
For optimal management, it’s important to combine protein and fibre-rich foods, as these work together to stabilise glucose.
“Protein helps to slow down the absorption of glucose into the bloodstream while fibre helps regulate blood sugar by slowing digestion and promoting steady glucose release,” explained preventive cardiology dietitian Michelle Routhenstein.
Combining protein and fibre at breakfast is ideal
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According to the expert, practical breakfast options include vegetable-packed omelettes or Greek yoghurt paired with chia seeds and an apple.
Another natural substance to add to your diet is apple cider vinegar, which plays a significant role in managing blood sugar levels.
The product’s acetic acid plays a unique role in enhancing sensitivity to insulin and reducing post-meal blood sugar spikes.
Similarly, cinnamon offers promising benefits through its bioactive compounds, explained Routhenstein.
“Cinnamon contains bioactive compounds such as cinnamaldehyde and polyphenols, which may enhance insulin sensitivity and help the body use insulin more effectively,” she noted.
In other words, sprinkling the spice on meals could improve the glucose uptake by cells and result in lower blood sugar levels. These compounds improve glucose uptake by cells, resulting in lower blood sugar levels after meals.
Both substances offer simple, natural ways to support blood sugar management throughout the day. This does not reduce the need for careful planning at dinnertime, however.
Night-time habits play an equally important role in maintaining healthy blood sugar levels during sleep.
The timing of night-time meals is pivotal because the body becomes less efficient at managing insulin during sleep.
“Eating high-carb foods late at night can spike blood sugar and disrupt overnight insulin regulation,” warned Routhenstein.
Thus, eating the majority of meals earlier in the day is a simple way to allow proper digestion before bed and better quality sleep.
In 2021, research published in the medical journal Nutrients uncovered that eating dinner earlier is favourable for healthy blood sugar levels.
