Start your day right with these six foods to keep blood sugar stable

For overall health, maintaining stable blood sugar levels is crucial, especially on an empty stomach. 

The foods you choose to eat in the morning can set the tone for the rest of the day. By making smart choices first thing in the morning, you can support your body’s natural rhythms and promote sustained energy helping you function better.

“Don’t start your day with carbs but rather swap it with good fats or protein that will stabilise sugar and give you a better mood (sic),” nutritionist and content creator Deepsikha Jain captions her Instagram post mentioning foods that are safe to consume on an empty stomach.

Ipsita Chakraborty, senior dietician at Hungry Koala mentions six foods that she recommends for stabilising blood sugar levels when consumed on an empty stomach:

Whole oats

Consuming whole oats is beneficial for blood sugar control because they contain a high amount of beta-glucan. This soluble fiber forms a viscous gel that delays stomach emptying and the absorption of glucose into the blood. According to the Harvard School of Public Health, foods like oats with a low glycemic index are preferable for maintaining steady blood sugar levels.

Barley

Similar to oats, barley is effective at stabilising blood sugar due to its beta-glucan content. This fibre improves insulin sensitivity and reduces the spike in blood sugar levels after meals.

Legumes

Foods like lentils and black beans are rich in fibre and protein, both crucial for slowing glucose absorption and preventing rapid spikes in blood sugar.

Nuts

Almonds, walnuts, and other nuts offer a good mix of healthy fats, protein, and fiber. These components work together to slow digestion and stabilise blood sugar levels.

Leafy greens

Vegetables such as spinach and kale are low in carbohydrates and high in fibre, which help to moderate blood sugar levels.

Non-starchy vegetables

Carrots, broccoli, and other non-starchy vegetables provide essential nutrients without a significant sugar load, making them ideal for blood sugar management.

Vegetables such as spinach and kale are low in carbohydrates and high in fiber, which help to moderate blood sugar levels. (Source: Freepik)

Considerations and Potential Risks

Chakraborty suggests consulting with a healthcare provider or dietitian to ensure that any dietary changes you make are appropriate for your specific health needs and conditions. Some other factors to consider are: 

Gastrointestinal sensitivity: Individuals new to high-fibre diets may experience bloating or gas. It’s recommended to increase fibre intake gradually to allow the digestive system to adjust.

Pre-existing conditions: Those with diabetes should monitor their blood sugar levels when trying new foods. While the foods listed are generally beneficial for blood sugar control, individual responses can vary.

Allergies and interactions: Nuts are common allergens, and some people may need to avoid them. Additionally, fibre-rich foods can interfere with the absorption of certain medications, so timing of medication and meal intake may need adjustment.

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