Timing is everything, right? Diabetes educators explain when they eat their first meal to manage their blood sugars.
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Reviewed by Dietitian Emily Lachtrupp, M.S., RDReviewed by Dietitian Emily Lachtrupp, M.S., RD
Breakfast is one of the most unique meals of the day because it’s consumed after a long fast. (Hence the name “break” “fast.”) If you have diabetes, you may want to know what time you should eat breakfast. Right after waking up? Post-coffee? Wait a little bit?
The real answer to this question is that everyone’s needs are unique. Individualization runs deep when it comes to managing diabetes because a variety of factors, from your pre-meal blood sugar, hormones, medication and schedule all play into your choice. In short: What works for you may not work for someone else.
To dive deeper into this discussion, we asked diabetes care and education specialists (CDCES) living with diabetes about breakfast timing, meal composition and factors that can influence when and what they eat for breakfast. Here’s more about how to time your breakfast right.
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Benefits of Eating Breakfast for Diabetes
What you eat for breakfast matters for your health. It plays a role in metabolism, provides sustainable energy and delivers important nutrients for your well-being. In addition, breakfast can be protective against chronic disease. Some research suggests that eating breakfast may be linked to a reduced risk of type 2 diabetes.
“There are several truths behind the adage, start your day with breakfast,” says Toby Smithson, M.S., RDN, CDCES, senior manager of nutrition and wellness at the American Diabetes Association and a person who has been managing diabetes for more than five decades. “Consuming breakfast may help manage blood sugar by disrupting a spike in glucose levels throughout the day, allows for our intake of carbohydrates to be spread out throughout the day, offers an opportunity to obtain nutrition (it’s hard to get all our nutrition squeezed into two meals) and helps us feel fuller until lunchtime,” she explains.
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What to Look for in a Healthy Breakfast for Diabetes
Breakfast does not have to mean juice, eggs, bacon or cereal and milk, says Minneapolis-St. Paul-based Lauren Plunkett, RDN, CDCES, who also lives with type 1 diabetes. “Beans, vegetables, fruit and greens can be eaten, and regular intake of whole plant foods contribute to long-term insulin sensitivity,” she says. These types of whole plant foods are low in saturated fat and rich in fiber. Fiber can help keep us full, contributes to gut health and regulates blood sugar.
When planning a meal, including breakfast, Smithson uses the American Diabetes Association’s Diabetes Plate Method. Half of the plate is filled with non-starchy vegetables, one-quarter is lean protein and one-quarter is a quality carbohydrate. “Building a healthy breakfast revolves around combining a source of lean protein and a source of quality carbohydrate to keep blood glucose steady,” she says.
Lately, Smithson says she has been eating high-fiber oatmeal combined with protein powder and an egg white wrap filled with bell peppers and onions. These are foods that she prefers and that nourish her body. She makes adjustments based on her blood glucose and activity level.
Knowing what foods work for you is advantageous to maintaining energy and managing blood glucose levels. Alternatively, knowing which foods don’t work well for you can be equally important.
For example, Mary Lechner, RN, CDCES, has lived with type 1 diabetes for over 25 years, and she points out that her blood sugars rise more quickly (and her hunger is not satisfied) if she eats cereal with milk compared to nut butter spread on toast.
The Best Time to Eat Breakfast If You Have Diabetes
When it comes to diabetes, put yourself first because there’s no right or wrong way to breakfast. What matters is that you find the pattern that works for you.
“I don’t recommend a specific time for eating breakfast because the best time is very individualized and differs for every person,” says Lechner. “For me personally, I eat breakfast based on whether I am hungry and what my blood glucose level is. I do not force myself to eat breakfast if I am not hungry,” she explains.
Plunkett agrees with not providing blanket recommendations because there are so many factors that can affect your levels. “Blood glucose can be especially reactive in the early morning due to physiological factors. It’s constantly affected by hormones, nutrition, stress and exercise, and this influence varies individually and is often unpredictable,” she explains.
To help take these factors into account, test your blood sugar often. “One of my best strategies is to check your blood glucose levels before eating and two hours after to be able to know if your breakfast plan worked well,” says Smithson. If you notice that your blood sugar is above goal, you may need to make changes to your breakfast meal, exercise regimen or medications, she says. For example, walking after a meal is a powerful tool to help manage your blood glucose levels. It’s something you can incorporate into your routine if your breakfast unexpectedly causes a rise in blood sugar.
The Bottom Line
If you have diabetes, the best time to eat breakfast will depend on a variety of factors. Professionals living with diabetes say that the time and type of breakfast they eat varies depending on what their blood sugar is, what they are in the mood for, if they are going to exercise and more. These are all things you can consider when deciding when the best time is for you to eat breakfast.
Foods that are higher in fiber and protein can help you manage your appetite and blood sugar while hitting your nutrient needs. Foods like fruits, vegetables, whole grains, lean proteins and legumes might be a good place to start. For personalized nutrition information, reach out to a registered dietitian or certified diabetes care and education specialist.
