Managing your blood sugar starts the moment you wake up. From what you eat to how you move, your habits can have a big impact on your blood sugar stability throughout the day. Having healthy blood sugar levels can help support more consistent energy levels, better mood, improved focus and more. On the other hand, sharp spikes and crashes in blood sugar can lead to fatigue, hunger, irritability and higher risk of chronic diseases like insulin resistance and diabetes. In this article, we’ll explore science-backed tips from dietitians to set up your morning routine for blood sugar success.
1. Hydrate First Thing in the Morning
One of the simplest yet most effective things you can do for your blood sugar is to start your day with a glass of water. Stacey Woodson, M.S., RDN, LDNa Philadelphia-based registered dietitan-nutritionist, recommends drinking 1 to 2 cups of water, which helps dilute excess blood glucose, supporting your kidneys in flushing out sugar and stabilizing your blood sugar levels during the day. If plain water isn’t your thing, try infusing it with a slice of cucumber, citrus or herbs.
2. Eat a Protein- and Fiber-Rich Breakfast
Tracy Mckelvey, M.P.H., RD, CDCES, a diabetes educator, explains that we tend to be more sensitive to carbs in the morning, so starting with a lower-carb option that’s high in protein and fiber can be helpful for those with diabetes. Mckelvey says, “Research shows that beginning the day with a lower-carb meal not only helps keep morning blood sugar levels in check but also provides lasting benefits throughout the day, leading to better blood sugar control after lunch and dinner.”
Lisa AndrewsM.Ed., RD, LD, founder of Sound Bites Nutrition, also points out a small study finding that women with type 2 diabetes had improved blood sugar levels with a low-carb breakfast versus a low-fat breakfast.
Prioritize protein and fiber with breakfast pairings like a veggie omelet and diced avocado, peanut butter spread over a slice of whole-grain toast, or Greek yogurt topped with berries and walnuts. The combination of protein and fiber can help slow digestion, promote steadier blood sugar levels and reduce the risk of post-meal glucose spikes.
3. Keep Caffeine in Check
Some research shows caffeine intake, especially over 250 milligrams per day (roughly 2.5 cups of coffee), can temporarily raise blood sugar levels. Caffeine stimulates the release of hormones like adrenaline, which stimulates the liver to release glucose and raises blood sugar.
To minimize potential spikes, be sure to drink your morning cup with a balanced meal and consider limiting the amount you have. If you’re in a rush, try adding a scoop of protein powder to your coffee to make protein coffee, or “proffee” if you will. Adding protein to the mix may help mitigate blood sugar spikes by slowing the absorption of glucose into the bloodstream.
4 Get Moving
Incorporating physical activity into your morning routine can be a quick and effective way to support healthy blood sugar levels. Movement activates your muscles to use glucose for energy, reducing the amount circulating in your bloodstream. Your morning movement doesn’t need to be intense—simple stretches, yoga or a brisk walk can make a noticeable difference. Research backs this up too, showing that moderate-intensity movement shortly after eating can lower post-meal glucose levels.
5 Have an Earlier Dinner
Carla HernandezRDN, a registered dietitian in Los Angeles specializing in women’s health, says, “To achieve healthier blood sugar levels when you wake in the morning, focus on your evening routine. Eating dinner before 7 p.m. or at least two to three hours before bed can help your body bring down your post-meal glucose before you wind down.” Some research supports this, showing that earlier dinner timing can improve overall blood sugar control. Overall, though, more long-term and larger studies are needed to fully understand the possible benefits.
Other Tips for Managing Blood Sugar Levels
In addition to your morning habits, these simple strategies can help you maintain steady blood sugar levels throughout the day.
- Walk After Eating: Mckelvey says an easy way to improve glucose control is to take a 10- to 20-minute walk after meals. This helps regulate blood sugar levels by allowing your muscles to use carbohydrates for energy before they can cause a blood sugar spike.
- Add Fiber to Each Meal: Fiber slows the absorption of glucose in the body, promoting steadier blood sugar levels. Examples of foods high in fiber include chia seeds, raspberries, broccoli, lentils, avocados and chickpeas. In fact, Andrews points out a study showing chickpeas were effective in reducing blood glucose levels.
- Try ACV: Hernandez highlights research demonstrating the potential of apple-cider vinegar to lower post-meal blood sugar levels. She recommends taking 1 tablespoon of ACV diluted in 8 ounces of water about 20 minutes before meals to maximize benefits. However, it’s important to note that not everyone tolerates ACV well, as its acidity can cause stomach discomfort or interact with certain medications. Be sure to talk to a registered dietitian and your health care provider before adding ACV to your routine.
- Limit High-Added-Sugar Drinks: Opt for unsweetened beverages like herbal tea or water instead of high-added-sugar options like soda or sweetened coffee drinks.
- Eat Small, Frequent Meals: Andrews suggests this tip and says, “Instead of having two to three large meals, some people find that eating more frequent, smaller meals and snacks every two to three hours helps manage blood sugar better by lowering the carbohydrate load in one sitting. Remember to build balanced meals and snacks that include nutrients like protein, fiber and fat.”
The Bottom Line
Creating a blood sugar–friendly morning routine doesn’t have to be complicated. Simple habits like staying hydrated, eating a nutrient-packed breakfast, having an earlier dinner and incorporating movement can make a big difference. These expert-backed strategies not only promote better blood sugar levels but also support overall health and well-being.
Looking for some healthy and nourishing morning meal ideas? Try these delicious blood sugar–friendly breakfast recipes!
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