The breakfast that balances blood sugar all day long

Every morning, people across the country wake up and make a crucial decision with far-reaching consequences… what to eat for breakfast.

Cereal. Bagels. Pastries. Toast. Bacon. Omelets. Pancakes. French toast. Smoothies. Oatmeal. Fruit. Nothing.

These are just a few of your options. And — no pressure — but what you select can set the stage for how you feel the entire day.

Especially if you’re diabetic.

Your breakfast can send you on the blood sugar equivalent of Magic Mountain, where you spend your day experiencing uncomfortable spikes and dips that leave you feeling weak, fatigued, irritable and just downright bad. Or it can send you on a smooth ride down the lazy river where you feel relaxed, even-tempered, satisfied, happy and ready to tackle whatever comes your way. The choice is up to you.

If the second option sounds better to you, then I’d like to share the breakfast that’s your ticket to a relaxing ride every day….

Egg for breakfast keeps blood sugar and insulin in check

Researchers from the University of British Columbia recently uncovered the best breakfast for people with diabetes.

They conducted a study on people with well-managed type 2 diabetes. One day, they fed study participants an omelet for breakfast. The next day, they fed them oatmeal and fruit. Study participants ate the same lunch and dinner both days.

During those two days, study participants wore a continuous glucose monitor that measure glucose levels every five minutes. And guess what researchers noticed?

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The omelet prevented the usual blood sugar spike diabetics experience after breakfast. It also lowered blood sugar levels and improved the stability of blood sugar readings for the following 24 hours.  Plus, study participants reported feeling less hungry throughout the day and having fewer sugar cravings on the day they ate the omelet.

What made the omelet a better breakfast choice than oatmeal?

The fact that it’s high-fat and low-carb. Researchers believe that eating a high-fat, low-carb meal for breakfast — even if you don’t eat that way the rest of the day — could make a big difference in the blood sugar and health of people with and without diabetes.

“The results of our study suggest potential benefits of altering macronutrient distribution throughout the day so that carbohydrates are restricted at breakfast with a balanced lunch and dinner rather than consuming an even distribution and moderate amount of carbohydrates throughout the day,” said study author Jonathan Little, who teaches the University of British Columbia Okanagan’s School of Health and Exercise Sciences.

Low-carb is the key to breakfast if you’re diabetic

Now if you’re diabetic, you may know that your biggest blood sugar spike happens in the morning. That’s because people with type 2 diabetes tend to be more insulin resistant in the morning AND because the breakfast foods we eat in the Western world tend to high in carbs and sugar.

But this study shows us an easy solution. Help your body out by giving it something low-carb in the morning, and you’ll reap the benefits all day.

Researchers went into the study expecting that limiting carbs to about 10 percent at breakfast would help curb the after-breakfast blood sugar spike. But they didn’t realize that it would influence blood sugar control all day long. That’s a bonus that you might as well benefit from.

Those Magic Mountain blood sugar days are bad for your health, after all. They damage your blood vessels, eyes, and kidneys, among other things. So, stick to eggs in the morning… or something equally high-fat, low-carb.

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  1. Researchers say eggs for breakfast benefits those with diabetes — MedicalXpress
  2. Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variabilityThe American Journal of Clinical Nutrition


Jenny Smiechowski

By Jenny Smiechowski

Jenny Smiechowski is a Chicago-based freelance writer who specializes in health, nutrition and the environment. Her work has appeared in online and print publications like Chicagoland Gardening magazine, Organic Lifestyle Magazine, BetterLife Magazine,, and