breakfast prep

You’ve likely heard the old adage – breakfast is the most important meal of the day. Research shows there are several benefits to eating a healthy breakfast, including helping to jump start your metabolism for the day, keeping hunger at bay - reducing the risk of overeating later in the day, and importantly for people with diabetes, helping to control blood sugar levels.1-4 Recent studies also report that people who skip breakfast are at a higher risk of developing obesity and type 2 diabetes.1,2

For people with prediabetes and type 2 diabetes, morning tends to be the time when blood sugar levels are at their highest and having breakfast can help with better control. This is especially true for someone taking insulin because without food that person runs the risk of hypoglycemia.3

Eating a healthy breakfast doesn’t have to be complicated, the key is to have a well-balanced and nutritious breakfast that will keep you full and your blood sugar levels in a healthy range. This means choosing foods that provide a good mix of complex carbohydrates (whole grains), fiber, healthy fats, and especially lean protein. Studies suggest that including sources of lean protein in your meals can help increase satiety and feelings of fullness and reduce post-meal hyperglycemia. 3,4



  1. Ballon A et al. Breakfast Skipping Is Associated with Increased Risk of Type 2 Diabetes Among Adults: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. J Nutr 2019;149:106–113.,
  2. Xiumei et al. Skipping breakfast is associated with overweight and obesity: A systematic review and meta-analysis. Obes Res Clin Pract. Jan-Feb 2020;14(1):1-8.
  3. Neithercott, T. The Importance of Breakfast. Diabetes Forecast.​
  4. Fennell, D. Dealing With After-Meal Blood Sugar Spikes? Don’t Skip Breakfast. Diabetes Self-Management.​