Balancing blood sugar is critical not only for preventing diabetes but also for the management of hormones, and a well-balanced breakfast will impact this.
Future Woman’s lead nutritionist Francesca Lyon argues that having more protein and fewer carbohydrates first thing in the morning is key for stable blood sugar levels throughout the day.
She told GB News that the best strategy is to start the day with one of four types of nutrient-rich meals.
“Consuming a high-protein, low carbohydrate breakfast within an hour of waking, such as eggs with vegetables, chia seed puddings, protein pancakes, or protein smoothies, sets the stage for balanced blood sugar throughout the day,” she explained.
A protein-rich breakfast including eggs will support healthy blood sugar
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For those seeking to avoid night-time dips in blood sugar, having the right foods at dinner is equally important.
Francesca particularly recommended incorporating a small portion of gentle carbohydrates into dinner.
“Many women cut out carbohydrates completely, but we don’t recommend this,” she explained.
“Eating a small amount of carbohydrates like sweet potato, quinoa or whole grains with your evening meal can support relaxation and reduce stress hormones.
“[It] may also prevent nighttime dips in blood sugar that might trigger night-waking.
“This approach helps reduce cravings and maintain energy levels.”
A three-meal structure will further prevent unwanted spikes and drops throughout the day.
“Eating three main meals a day with no snacks will help support more balanced blood sugar levels across the day and reduce blood sugar spikes,” shared Francesca.
Chia seeds in the morning could support blood sugar levels
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“Studies show this is better for glucose management than five smaller meals a day, or skipping meals.”
The science director at the medical testing company Selph, Dr Alasdair Scott, recently advised leaving two to three hours between the final meal of the day and bedtime to maintain healthy levels overnight.
He explained that the gap leads to lower fasting blood sugar overnight compared to eating closer to bedtime.
Furthermore, the timing consideration is particularly crucial as many people tend to consume larger meals later in the day.
