Key Takeaways
- Eating a low-carb breakfast can prevent post-breakfast blood sugar spikes, compared to breakfasts high in sugary and processed carbs.
- Including protein and fat, rather than simple carbs, at breakfast can help you feel full and maintain stable blood sugar levels.
- Fiber is a type of complex carbohydrate that you should aim to include at breakfast because it helps with blood sugar control, weight management, and more.
Eating a low-carb breakfast can help keep your blood sugar in check. Pairing carbs with protein and healthy fats can help moderate the impact carbs have on your blood sugar.
Low-Carb Breakfasts Can Improve Blood Sugar Management
Low-carb breakfasts emphasize healthy nutrients, such as protein and unsaturated fats. Eating a low-carb breakfast can minimize blood sugar spikes and help improve blood sugar management throughout the day.
One study examined the impact of low-carbohydrate (8 grams of carbohydrates) versus high-carbohydrate (56 grams) breakfasts on blood sugar responses in individuals with diabetes over a three-month period.
At the end of three months, the low-carb breakfast group had significantly lower hemoglobin A1c (HbA1c) than the high-carb low-fat breakfast group. HbA1c is a long-term measure of blood sugar.
They also had better blood sugar control and experienced more time in the recommended blood sugar range than the high-carb low-fat breakfast group.
Eating Breakfast Is Good For Blood Sugar Management
Eating breakfast is beneficial for your long-term blood sugar, regardless of whether it is a low-carb breakfast or not.
Research shows that, compared to skipping breakfast, eating breakfast can improve glucose (sugar) and insulin responses throughout the remainder of the day. It can also lower your risk of developing type 2 diabetes.
However, the contents of your breakfast also matter. To understand how a low-carb breakfast impacts your blood sugar, it’s important to have a deeper understanding of carbohydrates in general.
Carbs Raise Blood Sugar
Carbohydrates raise blood sugar because they’re broken down into simpler sugars during digestion, which then enter your bloodstream. There are different types of carbohydrates, and these affect your blood sugar in various ways.
Simple carbohydrates can rapidly increase blood sugar and lead to blood sugar spikes. Diets that are high in simple carbohydrates are also associated with a higher risk of type 2 diabetes.
Examples of breakfast foods high in simple carbs include:
- Sugary cereals
- Pastries
- Pancakes
- French toast
- Fruit juice
- Waffles
- Syrup
- Jam
- Sweetened yogurts
Complex carbs, on the other hand, take longer to break down and will raise your blood sugar more gradually. Foods high in fiber, such as whole grains, fruits, and vegetables, are complex carbohydrates.
Replacing Carbs With Protein at Breakfast
Eating protein (like meat, Greek yogurt, and eggs) in place of simple carbs (like refined cereals or fruit juices) at breakfast can make you feel full for longer, and help you burn extra calories during digestion. It can also have a beneficial effect on your blood pressure and cholesterol levels.
Examples of high-protein, low-carb breakfast foods include:
- Greek yogurt
- Egg muffins with meat
- Egg whites
- Shakshuka
- Sausage, turkey, or chicken patties
- Tempeh scramble
- Smoked salmon or fish filet
Replacing Carbs With Unsaturated Fat at Breakfast
Replacing simple carbs with unsaturated fats at breakfast can also have benefits. These include improving insulin sensitivity, as well as managing blood pressure and cholesterol levels.
In one study, people with type 2 diabetes ate a very low-carb, high-fat breakfast on one day (an omelette with coffee). They experienced significantly less of a blood sugar spike after breakfast, compared to the day they ate a “typical” breakfast with higher carbs (a fruit, yogurt, and oat parfait with coffee).
Examples of low-carb breakfast foods that are high in unsaturated fat include:
- Scrambled egg “muffins”
- Avocado with egg
- Egg omelette
- Zucchini frittata
- Oily fish
- Nuts and seeds
Fiber (Which is a Carb) Helps Blood Sugar Management
Fiber is a complex carbohydrate that helps regulate blood sugar levels, manage weight, promote heart health, and improve digestion. Regarding fiber’s impact on blood sugar management, research shows that:
- Eating fiber at breakfast time lowers blood sugar and insulin levels.
- Fermentable (prebiotic) fiber can improve insulin sensitivity later in the day.
- Viscous fiber (fiber that dissolves in water) can slow the rate of carbohydrate absorption, so it doesn’t impact your blood sugar as quickly.
- High fiber diets are associated with a 20 to 30% risk reduction in developing type 2 diabetes.
Examples of breakfast foods that are high in fiber include:
- Fruits and vegetables with edible skins and seeds
- Whole-grain bread
- Whole-grain cereal, especially fiber-enriched
- Beans
- Whole-grain oats
- Wheat bran
- Nuts
- Chickpeas
- Avocado
Experts recommend eating at least 28 g of fiber per day on a 2,000-calorie diet, even if you have diabetes.
To improve metabolic health, focus on breakfasts that are low in simple carbs (replaced by healthy nutrients like protein and unsaturated fat) and high in fiber. This small habit is healthier than simply limiting yourself to a low-carb diet.
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