• 09/02/2025 10:37

What is good for lowering blood sugar levels? 5 morning habits

Health What's good for lowering blood sugar? 5 morning habits

Start your day off right by following these expert-tested morning tips.

Healthy blood sugar levels help maintain more stable energy levels, improve mood, increase concentration and much more. On the other hand, sharp spikes and drops in blood sugar levels can lead to fatigue, hunger, irritability and an increased risk of developing chronic diseases such as insulin resistance and diabetes. What is good for lowering blood sugar levels?

It turns out that there are simple morning habits that can help you with this. MigNews will list them for successful blood sugar control.

What is good for lowering blood sugar levels: drink water after waking up

One of the simplest and most effective ways to lower blood sugar is to start your day with a glass of water. Nutritionist Stacey Woodson recommends drinking 1-2 cups of water, which helps dilute excess glucose in the blood, supports the kidneys in flushing out sugar, and stabilizes blood sugar levels throughout the day. If plain water doesn't appeal to you, try adding a slice of cucumber, citrus fruit, or herbs to it.

What's good for lowering blood sugar: eat a breakfast rich in protein and fiber

Diabetes expert Tracy McKelvey explains that we tend to be more sensitive to carbohydrates in the morning. That's why it's a good idea for diabetics to start their day with a low-carb meal that's high in protein and fiber. McKelvey says, “Research shows that starting the day with a low-carb meal doesn't just help keep blood sugar levels under control in the morning. It provides long-term benefits throughout the day, leading to better blood sugar control after lunch and dinner.”

Dietitian Lisa Andrews also points to a small study that found that women with type 2 diabetes had higher blood sugar levels when they ate a low-carb breakfast compared to a low-fat breakfast.

Opt for protein and fiber in breakfast options like a vegetarian omelet with diced avocado, peanut butter spread on whole-grain toast, or Greek yogurt with berries and walnuts. The combination of protein and fiber helps slow digestion, helps keep blood sugar levels more stable, and reduces the risk of post-meal glucose spikes.

What's good for lowering blood sugar: Keep your caffeine under control

Some studies show that caffeine consumption, especially more than 250 milligrams per day (about 2.5 cups of coffee), can temporarily raise blood sugar levels. Caffeine stimulates the release of hormones like adrenaline, which prompts the liver to release glucose and raises blood sugar levels.

To minimize potential spikes, make sure to drink your morning cup with a balanced meal and limit the amount you drink. If you're in a hurry, try adding a scoop of protein powder to your coffee to make a protein coffee. Adding protein to the mix can help smooth out blood sugar spikes by slowing the absorption of glucose into your bloodstream.

What's good for lowering blood sugar: Get moving in the morning

Incorporating physical activity into your morning routine can be a quick and effective way to maintain healthy blood sugar levels. Movement forces your muscles to use glucose for energy, lowering the amount of glucose in your blood. Morning exercise doesn't have to be strenuous. Simple stretches, yoga, or a brisk walk can make a big difference. Research supports this. Moderate-intensity exercise shortly after a meal can lower post-meal glucose levels.

What works to lower blood sugar: Eat dinner earlier

Nutritionist Carla Hernandez says, “To achieve healthier blood sugar levels when you wake up in the morning, focus on your evening routine. Eating dinner by 7 p.m., or at least two to three hours before bedtime, will help your body lower post-meal glucose levels before you fall asleep.”

Some studies support this, showing that eating an earlier dinner can improve overall blood sugar control. Overall, however, longer-term, larger-scale studies are needed to fully understand the potential benefits.

Other tips for controlling blood sugar levels

From what you eat to how you move, your habits can have a big impact on how stable your blood sugar levels are throughout the day. Source: unsplash.com

In addition to your morning routine, these simple strategies can help you keep your blood sugar stable throughout the day.

  • Take a walk after meals. McKelvey says an easy way to improve your glucose control is to take a 10- to 20-minute walk after meals. This helps regulate your blood sugar levels by allowing your muscles to use carbohydrates for energy before they cause a spike in blood sugar.
  • Add fiber to every meal. Fiber slows the absorption of glucose in the body, helping to keep blood sugar levels more stable. Foods high in fiber include chia seeds, raspberries, broccoli, lentils, avocados, and chickpeas. Andrews points to a study that found chickpeas were effective at lowering blood glucose levels.
  • Try apple cider vinegar. Hernandez points to studies showing that apple cider vinegar can lower blood sugar levels after meals. She recommends taking 1 tablespoon of apple cider vinegar diluted in 8 ounces of water about 20 minutes before a meal for maximum benefits. However, it’s important to note that not everyone tolerates apple cider vinegar well, as its acidity can cause stomach discomfort or interact with some medications. Be sure to consult a dietitian and your doctor.
  • Limit high-sugar drinks. Opt for unsweetened beverages like herbal tea or water over high-sugar drinks like soda or sweetened coffee drinks.
  • Eat small, frequent meals. Andrews offers this advice: “Instead of two or three large meals, some people find that eating smaller, more frequent meals and snacks every two to three hours helps to better control blood sugar levels by reducing the carbohydrate load in a single meal.” Be sure to include balanced meals and snacks that include nutrients like protein, fiber, and fat.”

Bottom Line

Creating a morning routine that’s good for your blood sugar doesn’t have to be complicated. Simple habits like drinking water, eating a nutritious breakfast, eating an earlier dinner, and exercising can make a big difference. These expert-tested strategies not only help improve blood sugar levels, but also support overall health and well-being.

Don't know what type 2 diabetes is? Here we have detailed information about this disease, its symptoms and treatment.

Source

Leave a Reply

Your email address will not be published. Required fields are marked *