10 Breakfasts Ideas For Balanced Blood Sugar

Go Savoury

“Having a savoury breakfast is one of the best things you can do to improve your blood sugar levels. After fasting overnight, the first meal of the day is what sets the stage for balanced blood sugar, consistent energy and fewer cravings. It’s important to avoid a glucose spike first thing in the morning, as that will most likely lead to a day-long blood sugar rollercoaster, which can make you feel moody and fatigued. Make an omelette with leftover veggies and a small amount of goat’s cheese or add avocado to toast instead of butter and jam. If you’re in a hurry, try an egg-white omelette with Two Chicks’ ready-to-cook mix, and serve it with a slice of Seedful bread.” – Marilia Chamon, nutritional therapist & founder of Gutfulness Nutrition

Level Up Your Porridge

“Always pair starchy carbohydrates with fibre, protein and healthy fats – this will slow down starch absorption and avoid a glucose spike. When making porridge, opt for jumbo oats and add ground almonds, chia or flaxseed; or add egg whites or a couple of scoops of protein powder, topping it with high-fibre, low-sugar fruits like blueberries, raspberries and coconut. If you enjoy other sweet breakfasts like pancakes, consider using high-fibre flours like buckwheat, teff, almond or coconut and go easy on the added sugar, sweetening it instead with whole fruits.” – Marilia

Drink Your Coffee Black

“Instead of a flat white or latte, go continental with an espresso. The link between coffee and blood sugar regulation has been firmly established. Scientists have found that drinking a cup of coffee after eating reduces blood sugar spikes. It all comes down to chlorogenic acid, a key component in coffee that reduces glucose absorption and improves the way our body uses insulin. Coffee also contains magnesium, which helps to keep blood sugar balanced. Drink your coffee black for the best results – milk contains sugar, which can negate the benefits.” – Kathryn Danzey, founder of Rejuvenated

Add Nuts & Seeds

“Instead of worrying about what you need to cut out, think about what you can add to your breakfast for better blood sugar control. For example, sprinkle nuts and seeds on your porridge for a dose of healthy fats and to slow the release of glucose. If you are a fan of overnight oats, try baking them, which lends itself well to adding nutritious ingredients like grated carrot, ground almonds and cinnamon.” – Jodie

Swap Your Granola

“Granola and muesli can appear healthy, especially when filled with fruit and nuts, but both can contain significant amounts of added sugar. Instead, choose a granola or muesli made without added sugar, or start making your own so you can control how much sugar goes into it. There’s nothing wrong with using honey as a sweetener when you make granola – it’s what you have alongside it that matters. I make mine with oats, mixed nuts, pumpkin seeds, coconut oil, honey, vanilla extract and raisins. Then, serve it with a source of protein – like Greek yoghurt – to keep your blood sugar balanced. Also, remember that milk alternatives like oat and almond milk contain less protein than cow’s or soya milk. Greek yoghurt also contains more protein than regular yoghurt, which can slow the release of glucose.”