4 Morning Drinks to Sip for Better Blood Sugar

From eatingwell.com

Some liquids can make things better or worse 

KEYPOINTS

• Certain drinks, like water and unsweetened lattes, can help with steady morning blood sugar. 
• Including protein in your morning drink or meal is helpful for better blood sugar response.
• Getting enough sleep and moving your body also help blood sugar levels.

If your morning routine starts with a giant iced coffee or a grab-and-go smoothie, that first sip of the day may have more impact on your blood sugar than you realize. Morning beverages can deliver carbohydrates and added sugars quickly, and they often lack blood sugar-stabilizing nutrients like protein and fibre. Below, dietitians share their go-to morning drinks for better blood sugar, and the small tweaks that make a real difference for your health.

1. Water

It’s not flashy, but water is still the most reliable blood sugar-friendly drink on this list. It has zero carbs and zero added sugar, and staying hydrated is a seriously underrated piece of blood sugar management. The American Diabetes Association recommends water as the default beverage for people managing or at risk for diabetes.

But you can’t out-drink a poor food choice for your blood sugar. Water won’t undo a carb-heavy breakfast. Instead, think of it less as a blood-sugar hack and more as what you’re not drinking in its place: a sugary coffee drink, juice or soda first thing in the morning.

If plain water isn’t cutting it for you, add lemon or lime. “Lemon water is an easy way to reap those benefits while also supporting hydration,” says Sarah Gold Anzlovar, M.S., RDN, LDN. Some early research suggests the acidity in citrus may modestly slow the speed at which starches break down and enter your bloodstream, which could take the edge off a glucose spike, though the studies so far are small.

2. Yerba Maté

If you want your caffeine with health benefits, yerba maté is worth a try. “Yerba maté is a South American tea that has a unique flavour that is slightly bitter and earthy, and it contains a combination of caffeine, polyphenols and theobromine,” says Gisela Bouvier, M.B.A., RDN, LDN. “It also does not contain any added sugar, meaning that it won’t spike blood sugar.” 

One systematic review and meta-analysis of randomized controlled trials found that yerba maté was linked to improvements in several markers of glycaemic control, including lower post-meal glucose and HbA1c, in people with metabolic risk factors.

Try homemade, steeped yerba maté, hot or over ice. Make sure you’re buying it or preparing it unsweetened. And since it’s a source of caffeine, stick to drinking it as a morning beverage to prevent it from disrupting your sleep.

Credit:  Design elements: Getty Images. EatingWell design.

3. Latte

A latte can absolutely be part of a blood sugar–friendly morning. For the best blood sugar response, it depends on what milk is in your cup. Plain cow’s milk and unsweetened soy milk both boost the protein content, while most other plant-based milk choices don’t provide much protein. Protein helps slow down the rise in blood sugar levels following a meal or beverage.

Interestingly, coffee drinkers often experience a spike in blood sugar levels short-term after their morning brew. This is thought to be a direct result of the caffeine signalling to increase glucose in the bloodstream. But long-term, coffee drinkers may actually have better-controlled blood sugar levels, or roughly the same levels as non-coffee drinkers.

A good rule of thumb for creating a latte is to choose a protein-rich milk and keep the added sugars low for better blood sugar. “The syrups, sweetened creamers and whipped cream can turn your coffee into a sugar-rich beverage,” says Carlyne Remedios, RD. “A simple swap is to order coffee or tea unsweetened or lightly sweetened, choose plain or unsweetened milk, and skip syrups and whipped toppings.”

4. Protein Shake

A protein shake can be much more than a convenient, quick breakfast in a pinch. Some research shows that the effects of a high-protein breakfast last longer than just the morning. Recent research found that folks who ate protein at breakfast had improved glucose responses even after lunch and dinner on the same day.

For a balanced shake that acts more like a complete meal, Remedios recommends building a balanced shake or smoothie around protein, fibre and healthy fats. Start with a protein source like a protein supplement; consider adding other protein sources, such as Greek yogurt, cottage cheese or soy milk. Then add berries for high-fibre carbs, and top it off with nutritional add-ins like chia seeds, ground flaxseed or avocado for healthy fats.

Other Tips for Better Morning Blood Sugar

Your morning sips are just one part of your blood sugar plan. If you’re trying to manage your blood sugar throughout the day, here are a few habits that matter just as much.

• Consider last night’s dinner. A high-carbohydrate, low-protein dinner or late-night snack can influence your glucose levels overnight and into the morning. Look at your overall eating pattern rather than blaming breakfast for every morning glucose reading.
• Get enough sleep. Sleep and metabolic health are closely connected. The ADA recognizes sleep quality and duration as important components of diabetes prevention and management, and poor sleep is associated with a higher risk of developing type 2 diabetes.
• Move your body. Even a short walk after eating can help. A systematic review and meta-analysis found that exercise performed after a meal reduced post-meal glucose spikes more effectively than exercising before the meal or remaining inactive. And it doesn’t have to be a long walk; just 10 minutes after breakfast makes a difference.

• Our Expert Take

  There’s no single “best” morning drink choice for your blood sugar. But there may be a smarter way to think about the one you already reach for. Water is the simplest option; then consider unsweetened tea, like yerba maté, or a latte. And if you want your drink to act more like a nutritious meal, a protein-forward smoothie can pull real weight.

  Remember, your blood sugar responds to your entire day of eating and drinking, not just your morning beverage choice. Pair carbs with protein and fibre, protect your sleep, move after you eat when you can, and pick drinks that fit both your taste and your health goals.

• https://www.eatingwell.com/morning-drinks-healthy-blood-sugar-12140094

 

The Best Time to Eat Breakfast If You Have Diabetes, According to Diabetes Educators

From eatingwell.com

Timing is everything, right? Diabetes educators explain when they eat their first meal to manage their blood sugars 

KEY POINTS

• The best time to eat breakfast with diabetes depends on your blood sugar and lifestyle needs.
• Higher-fibre, protein-rich foods can help steady blood sugar and keep you full.
• Testing before and after meals shows how breakfast timing and choices affect your glucose.

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, including 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.

Credit: Getty Images. EatingWell design

When to Eat Your First Meal of the Day

When it comes to diabetes, you need to put yourself first because there’s no right or wrong way to break your fast. 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 Mary Lechner, RN, CDCES, who has lived with type 1 diabetes for over 25 years. “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. 

Lauren Plunkett, RDN, CDCES, who lives with type 1 diabetes, 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 Toby Smithson, M.S., RDN, CDCES, who has been managing diabetes for more than five decades. 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.

Why Breakfast Matters for Blood Sugar

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 inflammation and the disease risks that go with it.

“There are several truths behind the adage, ‘Start your day with breakfast,’” says Smithson. “Consuming breakfast may help manage blood sugar by disrupting a spike in glucose levels throughout the day, [which] 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.

How to Build a Balanced Morning Meal

Breakfast does not have to mean juice, eggs, bacon or cereal and milk, says Plunkett. “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 fibre. Fibre 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.

In addition, Smithson says she has been eating high-fibre 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, Lechner 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.

Our Expert Take

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 fibre and protein can help you manage your appetite and blood sugar while hitting your nutrient needs. Choosing 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.

https://www.eatingwell.com/best-time-for-breakfast-diabetes-12029234

Best Breakfast Habits to Keep Blood Sugar Steady, According to a Dietitian with Type 1 Diabetes

From eatingwell.com

A few small tweaks to your morning breakfast can make a big difference in your blood sugar 

KEY POINTS

• Pair carbs with protein and healthy fats to help prevent blood sugar spikes.
• Choose high-fibre, slow-digesting carbs for steadier energy and glucose control.
• Small changes, like meal order and timing, can improve blood sugar levels.

You’ve probably heard that breakfast is the most important meal of the day—but when you live with diabetes, it can also be one of the hardest to manage. Muffins, doughnuts, bagels and cereal have somehow become the default American breakfast. And I get it. As a registered dietitian who also lives with type 1 diabetes, I have a soft spot for a good chocolate croissant.

But between rushed mornings, low appetite, office doughnuts and even hormones and stress, breakfast can quickly turn into the perfect storm for blood sugar spikes. And if you’ve ever experienced that midmorning crash after a quick grab-and-go option, you know exactly what I mean.

Here’s the good news: It doesn’t have to be that way. 

As someone who lives with type 1 diabetes and works as a diabetes educator, I’ve learned a few realistic, doable and science-backed breakfast habits that can help keep blood sugar steady—without adding more stress to your morning. Read on to discover my “golden habits” for better blood sugar control, so your morning breakfast doesn’t feel like a gamble.

                                                                                                    Credit: Getty Images. EatingWell design

Don’t Eat Carbs Solo

You’re probably been hearing a lot about protein lately. When it comes to blood sugar control, it really does matter.

Pairing carbohydrates with protein and healthy fats helps slow how quickly glucose enters the bloodstream, preventing sharp spikes in blood sugar. Research shows that when people—with and without diabetes—eat protein alongside carbohydrates, their post-meal insulin response improves. Protein and fat also slow gastric emptying, allowing glucose to be absorbed more gradually. 

Another bonus? This combination can also help you stay full longer, meaning you’re less likely to reach for a sugary midmorning snack.

Try pairing carbs with protein and healthy fats, such as whole-wheat toast with eggs, using milk instead of water in a smoothie, adding walnuts to oatmeal or enjoying strained (Greek-style) yogurt with fruit.

Choose Slow-Digesting Carbs

Yes, you can eat carbs even if you live with diabetes (shocker, I know!). The key is choosing the right ones, which is especially important in the morning when hormones can increase insulin resistance. 

Focus on complex carbohydrates that digest more slowly and provide steady energy throughout the morning. Think high-fibre, nutrient-dense, minimally processed options like oatmeal, whole-wheat bread, corn tortillas, sweet potatoes and legumes. 

Fibre is especially important. While technically a carbohydrate, your body doesn’t fully break it down or absorb it. As a result, it doesn’t raise blood sugar the same way other carbs do. Instead, it slows digestion, helping glucose enter the bloodstream more gradually.

It also keeps you fuller longer and supports heart health by helping lower cholesterol—another key consideration for people with diabetes.

When reading a nutrition label, aim for at least 3 grams of fibre per serving and look for “whole grain” as the first ingredient. Foods like oats, whole-wheat bread, lentils and beans are great options. 

Save Carbs for Last

What if improving your blood sugar didn’t require changing what you eat, but simply the order in which you eat it? 

This is one of my favourite and most practical strategies, especially if your breakfast includes high-carb foods. Research suggests that starting a meal with non-starchy vegetables, protein or fat can significantly reduce post-meal blood sugar spikes.

In one small study in people with type 2 diabetes, those who ate vegetables and protein first, followed by carbohydrates 10 minutes later, had up to a 44% lower glucose spike compared to those who ate carbs first.

In real life, this might look like eating scrambled eggs with vegetables before having fruit or whole-wheat toast. If changing the order feels like a lot, start small—just take a few bites of protein first before your carbs. 

It’s a simple shift that can make a meaningful difference in your blood sugar.

Breakfast Ideas for Steadier Blood Sugar

These are some of my favourite, diabetes-friendly, foolproof breakfast ideas to help support steadier blood sugar:

• Egg bites (with mushrooms, spinach and tomato) and whole-wheat toast: A high-protein, practical breakfast that includes fibre-rich vegetables. It’s also a great make-ahead option—prepare a batch in advance, freeze and simply reheat in the microwave.
• Mini bagel with avocado and salmon: Living with diabetes doesn’t mean eliminating your favourite foods (yes, even bagels!). It’s all about portions and pairing. This combo provides both healthy fats and protein from salmon to help balance blood sugar.
• Strained (Greek-style) yogurt, berries and nuts: This quick breakfast is balanced with protein, fat and fibre. It can be made ahead of time, making it a great option for busy mornings.
• Egg and bean burrito on a tortilla: Beans add both protein and fibre, helping to support steadier blood sugar. Adding salsa is an easy way to boost flavour and sneak in extra vegetables.

Other Tips to Help Manage Blood Sugar Levels

• Avoid Relying on Smoothies Alone. Liquid carbs are absorbed faster than solid foods, which can lead to quick blood sugar spikes. If you enjoy smoothies, try adding a source of protein and healthy fat to help slow digestion, and be mindful of portions. 
• Split the Meal into Two Smaller Snacks. This might be helpful if you're not hungry in the morning but know you need to eat. This can feel more manageable and may help prevent large blood sugar spikes.
• Take Insulin Before Eating (If Prescribed). If you use insulin, pre-bolusing 10 to 15 minutes before eating can be a game changer—especially with higher-carb meals. As always, speak to your doctor or diabetes care and education specialist to determine what’s right for you.
• Go for a Walk. A short 10– to 15-minute walk after eating can help reduce post-meal blood sugar spikes.
• Work with a Diabetes Care Team. For personalized guidance, it’s important to work closely with a diabetes care team, such as an endocrinologist, registered dietitian or certified diabetes care and education specialist.

Our Expert Take

Breakfast might be one of the hardest meals to manage when you’re living with diabetes—but it doesn’t have to be. A few simple, strategic changes to your morning meal can make a meaningful difference in your blood sugar. Pair carbohydrates with protein and healthy fats, prioritize complex carbs and fibre and consider saving carbs for the end of your meal.

Because often, managing diabetes isn’t about doing more—it’s about making small, sustainable adjustments to your current routine.

https://www.eatingwell.com/best-breakfast-habits-to-keep-blood-sugar-steady-11955739

The Best Morning Drink for Better Blood Sugar, According to Dietitians

From eatingwell.com

The right morning drink can help prevent blood sugar spikes and crashes. Here’s why registered dietitians recommend a well-balanced smoothie 

KEY POINTS

• Some drinks have lots of added sugar. A balanced smoothie might help blood sugar. 
• Adding fibre, protein and healthy fats is key to making a smoothie that’s good for blood sugar. 
• Try water, unsweetened coffee, green tea or herbal tea for other blood sugar–friendly drinks.

Eating a balanced breakfast each morning can have a big impact on your blood sugar levels, and what you sip on is important, too. Many people don’t realize that their favourite flavoured coffee drinks and juices are loaded with added sugars that can cause blood sugar to spike. But more intentional drink choices—such as a well-balanced smoothie that has protein, healthy fats and fibre—can be a much better option in terms of impacting your blood sugar.

When made with the right mix of fibre-rich fruits and vegetables, protein and healthy fats, a smoothie digests more slowly than many sugary drinks, helps minimize post-meal blood sugar spikes, and supports steadier energy through the morning. 

Here’s why registered dietitians recommend starting your day with a nutritious smoothie for better blood sugar, and why blending in protein, fibre-rich fruits and vegetables, and healthy fats is so important.  

Why a Well-Balanced Smoothie Is the Best Morning Option for Better Blood Sugar

It’s Hydrating

After not eating or drinking for eight hours or so while sleeping, many people wake up slightly dehydrated. When you’re dehydrated, your blood volume drops, which can make blood sugar concentrations appear higher, says Lindsay Cohen, RDN.

“A smoothie provides a significant amount of fluid, especially when water or unsweetened nut milk is used as a base, helping to prevent dehydration,” Cohen says.

Hydrating doesn’t directly lower blood sugar, says Serena Pratt, M.S., RDN. But it can help indirectly by supporting consistent routines, appetite and focus, all of which can influence food choices and other lifestyle habits that play a role in blood sugar management.

It’s High in Fibre, Which Helps Stabilise Blood Sugar

Fruits like blueberries, strawberries and blackberries add a sweet flavour to your smoothies along with fibre, which supports satiety and blood sugar control, says Kimberly Gomer, M.S., RD. Similarly, veggies like spinach, kale and riced cauliflower add fibre without much sugar.

Fibre supports digestion and slows stomach emptying, which helps slow the absorption of sugar into the bloodstream, contributing to a more gradual rise in blood sugar. When you have a sugary drink without fibre, like soda or juice with lots of added sugars, there can be a larger spike in blood sugar.

Adding Healthy Fats Can Leave You Feeling Full and Satisfied

Chewing your food helps signal feelings of fullness and satisfaction, so you’re not immediately thinking about eating something else. But when you drink a smoothie, there isn’t much chewing involved. “As a result, a smoothie can go down quickly, and it may not register as being as satisfying as a meal eaten with a utensil,” Pratt says. 

This doesn’t mean a smoothie isn’t a good idea; you just need to make sure it contains the right ingredients. Blending in some healthy fats can help, since they take a while to break down and digest, leaving you more satisfied. “Adding healthy fats, like nut butter, chia or flax seeds, avocado or full-fat Greek yogurt, helps slow down stomach motility, increasing satiety and supporting a steadier rise in blood sugar,” Pratt says.

Adding Protein Helps Minimise Blood Sugar Spikes

Having some protein in the morning gives you energy for the day, while also increasing satiety and helping keep blood sugar levels stable. 

“Protein is digested more slowly than carbohydrates, and when consumed with carbohydrates, can help slow how quickly the blood glucose rises,” Cohen says. “Protein also stimulates the release of hormones that slow down gastric emptying and can actually improve your body’s insulin response.”

Greek yogurt, soy milk, dairy milk and protein powder are all good options if you’re looking to add some protein to your morning smoothie.

Other Drink Options to Consider:

• Water: Water contains no sugar or carbohydrates and is one of the best ways to stay hydrated. “When you are dehydrated, your blood volume decreases, which makes the glucose in your bloodstream more concentrated,” Cohen says. “Drinking water helps the kidneys flush out excess sugar through urine and helps maintain a healthy blood volume.”
• Unsweetened green tea: Green tea is packed with antioxidants that may improve insulin sensitivity and lower blood sugar levels, research shows. “Over time, regular consumption of green tea has been associated with lower fasting glucose levels and improved long-term glycaemic control,” Cohen says. 
• Unsweetened coffee: Drinking unsweetened coffee may be associated with a lower risk of type 2 diabetes. Interestingly, the association isn’t as strong when people add sugar or artificial sweeteners to their coffee, researchers found. “Some people might find that coffee on an empty stomach can increase anxiety or GI symptoms, so pairing it with a balanced breakfast can help,” Pratt says.
• Protein coffee: “Combining coffee, milk and a scoop of protein powder combines caffeine and protein while avoiding sugary syrups or powders,” Pratt says. This can be a more blood sugar–friendly swap for a sugary latte. 
• Herbal tea: “Herbal teas are naturally caffeine-free, so they provide hydration without the potential cortisol rise that can occasionally cause temporary blood glucose fluctuations in sensitive individuals,” Cohen says.

• Our Expert Take

  If you’re looking for a morning drink that supports your blood sugar levels, consider a balanced smoothie made with fibre-rich fruits and vegetables, protein and healthy fats. Aside from being rich in nutrients, this type of smoothie can slow digestion, keep you satisfied and help you avoid the sharp blood sugar spikes you might experience after having a drink with lots of added sugars.

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• https://www.eatingwell.com/best-morning-drink-for-better-blood-sugar-11889073