Stable blood sugar breakfast: how to start your day without spikes and crashes 🍳🥑

Stable blood sugar levels are crucial for your energy, concentration and overall health. Especially in the morning, when your body is coming out of a long night of fasting, it is important to consciously choose what you eat.

In this article you will discover:

• Why stable blood sugar is important
• What you should and shouldn't eat for breakfast
• Examples of tasty, nutritious breakfasts
• A smart tip that makes all the difference
• And a special surprise at the end 🎁

Why is stable blood sugar so important?

Your blood sugar level (also called glycemia) indicates how much glucose is in your blood. Glucose is a type of sugar that your body uses as an energy source. But too much or too little glucose can cause symptoms such as:

• Fatigue or listlessness
• Concentration problems
• Shaking or sweating
• Irritability (or: being “hangry” 😅)
• Headache
• Long term: risk of type 2 diabetes

A balanced breakfast helps to avoid fluctuations in your blood sugar levels. This prevents a morning dip and sets the tone for an energetic day.

📚 Read more about blood sugar at the Diabetes League here

Common mistakes at breakfast

Unfortunately, many popular breakfast foods are real sugar bombs, such as:

• Cornflakes or granola with a lot of added sugars
• White bread with jam
• Fruit juice from a carton
• Muesli bars
• Ready-made smoothies

These cause a quick spike in your blood sugar, followed by a crash. Result? Around 10am you're already craving coffee and a snack...

The key: combine fiber, protein and healthy fats

The main tip for stable blood sugar levels? ➡️ Add enough proteins and healthy fats to your breakfast.

Why?

• Proteins provide a feeling of satiety and slow down the absorption of carbohydrates
• Healthy fats help keep your blood sugar stable
• Fiber slows down the absorption of sugar into your blood

💡 Think of: peanut butter, nut butter, eggs, nuts, seeds, full-fat yogurt, skyr, avocado, oatmeal, legumes, smoked salmon, ...

5 Breakfast Ideas for Stable Blood Sugar 🍽️

1. Overnight oats with nut butter and chia seeds

• 40 g oatmeal
• 150 ml unsweetened almond milk
• 1 tablespoon chia seeds or boost mix
• 1 teaspoon peanut butter or almond butter
• Cinnamon, possibly a few blueberries

Let it soak overnight in the fridge. Oats, fats and fibers: check!

🔗 Check out our basic recipe for overnight oats here

2. Toasted whole wheat bread with avocado & egg

• 1-2 slices of whole wheat sourdough bread
• ½ avocado, mashed
• 1 soft-boiled egg, a fried egg or a few mozzarella balls
  
• Finish with pepper, salt and some chili nuts

+ see also the tip below!

3. Yogurt bowl with granola

• 150 g full-fat (Greek) yoghurt or Skyr
• 40 g granola
• 1 teaspoon linseed
• Some raspberries or blueberries

🔍 Please note: avoid sweetened yoghurt or sugary granolas from the supermarket. Choose a pure variant with nuts and seeds.

👉 Try our low carb granola with inulin & erythritol

4. Protein pancakes with banana

• 1 egg
• 1/2 banana
• 2 tablespoons oatmeal
• Cinnamon

Mix, fry in some coconut oil and finish with a tablespoon of Greek yogurt or nut butter.

Simple and kid-proof 👩👧👦

5. Savory Breakfast Muffins

Bake muffins with:

• Eggs
• pieces of zucchini and/or bell pepper
• Grated cheese
• Oatmeal or chickpea flour
• Herbs to taste

Perfect to make ahead & take to work!

🔄 Replace your regular sandwich with fiber-rich Omega 3 bread

A classic breakfast with white or light brown bread often provides fast sugars without long-term satiety. Fortunately, there are healthier alternatives!

Our Omega 3 bread is a smart choice for those who want to keep their blood sugar stable. This bread mix is ​​packed with:

• Oat flakes – for slow carbohydrates and beta-glucans
• Nuts and seeds – such as sunflower seeds and linseed, rich in omega 3
• Psyllium husk – a natural fiber that helps slow the absorption of sugars

The result? A hearty, fiber-rich bread that slowly releases energy, without peaks or crashes in your blood sugar. Ideal as a nutritious breakfast, with avocado, nut butter or an egg on the side.

👉 Check out the Omega 3 bread mix in our webshop and try it yourself!

Extra tips for a stable breakfast

• 🧃 Avoid fruit juice – even freshly squeezed juice contains a lot of fast sugars without fiber
• 🥣 Don't skip breakfast – it can lead to snack cravings later
• 🥛 Drink plenty of water – hydration helps keep your energy levels up
• 📊 Pay attention to portion sizes – too much healthy = sometimes too much energy

Coming soon: our diabetes box 🎁

Looking for easy, nutritious breakfast options that will help stabilize your blood sugar? We have good news!

We will soon be launching our diabetes box:

• 👉 a selection of products that help you have a healthy and conscious breakfast
• 👉 including granola, oatmeal portions, recipe booklet, a 6-day challenge and more

Read more about the diabetes box here and join the 6-day Balance Challenge!

Frequently Asked Questions

Is oatmeal good for stable blood sugar?

Yes, as long as you combine it with proteins and fats. For example, add nut butter or yogurt. Avoid ready-made sugary versions.

What's better: bread or oatmeal?

It depends on the type of bread. Whole wheat sourdough bread contains more fiber than white bread. Oatmeal contains beta-glucans which have a positive effect on your blood sugar.

Want both? Try the omega bread !

📚 More information about fiber-rich foods at Diabetes Liga

Are smoothies a good breakfast?

Only if you add enough fiber (chia seed, flax seed), proteins and fats. Otherwise they often cause a blood sugar spike.

Finally

Stable blood sugar starts at breakfast. No crash at 10am, but an energetic and full feeling until lunch. Start with small adjustments and discover what works for your body.

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