6 High-Protein Breakfasts That Keep Blood Sugar Stable

There are several food options that you can consider for a nutritious breakfastsatiating and that provides you with the necessary fuel to start your day and that they do not cause spikes or drops in blood sugar.

We share six breakfast options that are rich in protein, fiber, vitamins, minerals, healthy fats, and provide carbohydrates that release energy slowly.

1. Eggs

Eggs are a source of high-quality protein (6 grams per unit), rich in essential vitamins and minerals: low in carbohydrates and calories (80 per unit). They are a versatile and delicious food. You can prepare them in different ways and combining them with vegetables adds fiber and nutrients to your breakfast.

The Canadian Diabetes Association notes that high-protein foods like eggs may play an important role in regulating blood sugar levels.

2. Oatmeal

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Oatmeal is a whole grain and can be a healthy and nutritious breakfast. Its beta-glucan fiber content can help prevent sudden increases in blood sugar levels after eating.

Avoid sweetened instant oatmeal. To add protein to oatmeal, add milk, Greek yogurt, or protein powder dissolved in water; to make it tastier add fruits like banana or berries, you can also put nuts, seeds and spices like cinnamon.

3. Avocado Egg Toast

avocado toast
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Whole wheat toast with avocado and egg is a balanced breakfast. Bread made only with whole grains can be a source of fiber and healthy carbohydrates in the diet. Avocado also has fiber, is nutritious and a source of good fatswhile the egg provides protein and adds more nutrients.

4. Chia pudding with milk, nuts and strawberries

Chia with yogurt
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Chia seeds provide complete protein, are the richest plant source of omega-3 fatty acids, and are also rich in fiber. The Harvard Nutrition Source explains that the fiber in chia seeds can help lower LDL cholesterol and slow down digestion, which in turn can prevent spikes in blood sugar after eating and promote a feeling of fullness.

For a chia pudding, mix ¼ cup of seeds with a cup of liquid, such as soy or almond milk (opt for versions without added sugars). Let stand for at least 15 minutes in the fridge. Add nuts and chopped fresh fruit.You can prepare this breakfast overnight.

5. Greek yogurt berries and nuts

Bowl with yogurt, oatmeal and fruit
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Greek yogurt is rich in protein, calcium, and is also a probiotic. Greek yogurt with berries and nuts is an easy and nutritious breakfast option. Avoid yogurt options with added sugars.

6. Protein pancakes

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Replace refined flour to make pancakes with oatmeal. Make the mixture with ¾ cup of rolled oats, one egg, ¾ cup of milk, protein powder, ½ teaspoon of vanilla and ¾ teaspoon of baking powder.

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