rise & shine

By Paige Green, Hy-Vee Dietitian on Tuesday, November 2, 2021


avo toast

Breakfast Tips for Blood Sugar Control

If you continuously find yourself confusing breakfast foods with your favorite frosting-topped desserts, then this may be your wake-up call – especially if you’re pre-diabetic or diabetic. To keep blood sugar spikes (and crashes) at bay, let’s find out what the right types of foods are to rise, shine and dominate each day.

Choose Complex Carbs

Bakery items can make your blood sugar skyrocket, yet so does the bowl of sugar you pour from your favorite box of cereal. Rather than these refined grains, opt for their whole-wheat counterparts, like oatmeal, waffles or toast made from whole-wheat flour. These options are full of fiber, which takes longer to digest and affects your blood sugar more slowly.

RECIPE: Raspberry Protein Oats

Find the Good Fats

Unfortunately, people with diabetes are at a higher risk for elevated cholesterol. Therefore, eating heart-healthy fats, such as avocado and olive oil, can help lower bad cholesterol. Avocado toast, anyone?

Focus on Fiber

Rather than thinking about the foods you should limit, turn your focus to foods that include more fiber. Nearly 95% of Americans don’t get enough of this nutrient, and those with diabetes should be prioritizing it at each meal and snack. Fiber helps control your appetite as well as your blood sugars (recommended amount: 25-35 g/day).

RELATED: Increase your good cholesterol with food

Don’t Avoid Fruit (but Skip the Juice)

Let’s clear the air – you can eat fruit as a diabetic. The sugar found in fruit doesn’t mean high blood sugar spikes. In fact, a serving of this naturally sweet stuff provides the same amount of carbs as a cup of milk or a slice of bread. The caveat to the fruit rule is to select the whole form rather than juice. (Say goodbye to all that filling fiber when it’s pure liquid.)

Here’s the thing – everyone’s diabetic care plan is different, but one thing we can all benefit from is eating a good breakfast.

Learn more about controlling your current blood sugars:

If you want to learn more about your current blood sugars, consider attending Hy-Vee dietitians’ free A1C screening tour. This tour is taking place at over 40 store locations during November. Screenings take 5-10 minutes and will provide you with your A1C reading, which is a measure of your average blood glucose over the past 3 months. Appointments are given on a first-come, first-served basis. Register: www.hy-vee.com/health.


paigePaige Green received her Bachelor of Arts degree in Business Management at the University of Northern Iowa in 2012. She pursued her passion for nutrition at Iowa State University, where she earned her Bachelor of Science degree in dietetics during the spring of 2015. She is a member of the Academy of Nutrition and Dietetics and the Iowa Academy of Nutrition and Dietetics. Paige truly sets out to educate individuals on finding a healthy balance in life and her passion for people and nutrition inspires clients of all ages. You can find Paige at the Ames Hy-Vee on Lincoln Way.