What you eat for breakfast can affect your energy, mood and focus for hours to come. A few simple adjustments to your morning routine, can also support better blood sugar control without requiring a major change in how you eat.
What this article covers:
- What breakfast foods increase blood sugar
- Foods to focus on to help control blood sugar levels
- 10 tips and easy swaps to modify traditional Canadian breakfast foods to help control blood sugar
Which breakfast foods will send my sugars soaring and why?
The main offenders are foods high in sugar and saturated fat but low in protein and fibre —think donuts, scones, pancakes, waffles, French toast, pastries and most cold cereals. Made largely from refined carbohydrates, these foods are digested almost immediately, allowing sugar to flood the bloodstream with little fibre or protein to slow the process. The result is a sugar spike and then the inevitable crash to come.
What factors influence the blood sugar response to oatmeal, yogurt, and breakfast sandwiches?
Oatmeal, yogurt, and breakfast sandwiches tend to have a moderate blood sugar impact because they usually contain a mix of carbohydrates, protein, and sometimes fat. The fibre in oatmeal, the protein in yogurt, and the eggs or meat in a sandwich can all help slow digestion and reduce sharp blood sugar spikes. How they’re prepared—and what’s added to them—can make a big difference in how your body responds.
How can protein and fibre lower the impact of toast, bagels and breads?
Protein and fibre act like natural brakes on digestion, slowing the rate at which carbohydrates from toast, bagels and bread are broken down into sugar. When you add eggs, nut butter, seeds, or mashed avocado to these breakfast foods, glucose enters the bloodstream more gradually, helping to prevent sharp spikes and the crash that inevitably follows. Choosing higher-fibre breads—such as whole grain, sprouted, or seeded options—also matters, as they tend to have a gentler impact on blood sugar than refined white breads.
Why are egg-based breakfasts often the lowest impact option?
Eggs are rich in proteins and healthy fats with virtually no carbohydrates, so they slow digestion and keep blood sugar steady. Here are more reasons to include eggs in your diabetes diet.
And check out these delicious egg-based recipes:
How can I modify breakfast and still enjoy some of my favourite things?
The good news is you don’t have to give up all your favourite breakfast choices if you balance them with the right foods to slow digestion.
Here are 10 tips and simple swaps to modify typical Canadian breakfasts to help with blood sugar control.
- Toast & Peanut Butter → Add protein
Typical: White toast with peanut butter
Better: Whole-grain or rye toast with peanut butter plus a boiled egg or Greek yogurt on the side. - Bagel Breakfast → Cut the portion, boost balance
Typical: Plain or everything bagel with cream cheese
Better: Half a whole-grain bagel with cream cheese, smoked salmon, and sliced cucumber or tomato. - Oatmeal → Choose the right oats
Typical: Instant flavoured oatmeal
Better: Steel-cut or large-flake oats topped with walnuts, chia seeds, and blueberries (skip brown sugar). - Breakfast Cereal → Fibre first
Typical: Sweetened cereal with milk
Better: High-fibre cereal (≥6 g fibre/serving) with milk or fortified soy milk, plus berries and seeds. - Coffee & Muffin → Rethink the muffin
Typical: Bakery muffin and coffee
Better: Half a bran or oat muffin with nuts, plus a latte made with milk or soy milk for added protein. - Pancakes or Waffles → Make them work harder
Typical: White pancakes with syrup
Better: Whole-grain pancakes topped with plain Greek yogurt and berries instead of syrup. Or add a side of eggs or cottage cheese. - Fruit-Only Breakfast → Add staying power
Typical: Banana or apple on the go
Better: Apple slices with cheese or a handful of almonds to slow digestion. - Breakfast Sandwich → Choose smarter fillings
Typical: White English muffin with bacon
Better: Whole-grain English muffin with egg, avocado, and tomato (or Canadian peameal bacon in smaller amounts). - Smoothies → Build balance
Typical: Fruit-heavy smoothie
Better: Blend berries, milk or soy milk, Greek yogurt, spinach, and ground flaxseed. - Traditional Canadian Breakfast → Adjust, don’t avoid
Typical: Eggs, toast, bacon, hash browns
Better: Eggs with sautéed vegetables, one slice whole-grain toast, and pan-fried potatoes in olive oil—smaller portion.
How can small breakfast changes improve blood sugar over time?
Eating healthy breakfast foods (e.g., yogurt, eggs, whole grains) packed with nutrients can help you maintain a healthy weight and improve insulin sensitivity which helps regulate your blood sugars. Some research suggests that a healthy breakfast may also play a role in supporting cognition, memory, and overall health.
Your 3-step action plan
Today: Ensure you’ve added some protein to your breakfast, such as a boiled egg or Greek yogurt.
This week: Add some good breakfast choices to your grocery list, such as steel-cut oatmeal, chia seeds, natural nut butter and fresh berries.
Ongoing: Recognize that filling your body with sugary breakfast foods will cause your blood sugars to spike needlessly, which can negatively impact the rest of your day.
Eating well for breakfast doesn’t need to be taxing. By choosing proteins and high-fibre foods in the morning you can help set yourself—and your blood sugars—on the right track to a successful day.
