6 Mistakes That Can Sabotage Your Blood Sugar in the Morning, According to Dietitians

Your morning routine can have a big impact on blood sugar levels. Glucose (blood sugar) levels rise when you wake up due to natural hormonal changes that help you feel alert, but certain habits can increase this increase even more. Here are the most common morning mistakes according to dietitians and what to do instead.

Coffee taken on an empty stomach may contribute to your body’s natural morning rise in blood sugar in some people.

“Glucose levels are especially sensitive in the morning because of the normal hormonal changes that occur as your body prepares to wake up,” said Laura Isaacson, MS, RD, CDCES, CSOWM, FAND, CD, senior director of clinical dietetics at Vida Health. Health.

Cortisol is a stress hormone that helps you wake up and naturally increases in the morning. Cortisol signals your liver to release stored glucose into the bloodstream, but caffeine can intensify this effect. In people with insulin resistance (a condition in which cells do not respond effectively to insulin), blood sugar levels may stay high longer than normal.

What to do instead: Have your coffee with or after protein-rich foods, like eggs, Greek yogurt, nuts, or even try mixing protein powder into your coffee.

A pastry or even plain toast may seem convenient, but refined carbohydrates digest quickly.

“When you eat mostly refined carbs alone, they digest quickly and cause blood sugar to spike quickly, followed by a crash,” says Jessica Crandall Snyder, RDN, registered dietitian and medical advisor at FuturHealth. Health. “This swing can trigger fatigue, cravings and an inconsistent energy cycle.”

Refined carbohydrates are low in fiber, found in foods like whole grains, fruits, vegetables, beans, nuts and seeds. “Fiber is one of our most powerful tools for stabilizing blood sugar,” Snyder added.

Protein and healthy fats also slow the rate at which carbohydrates enter the bloodstream, helping to limit blood sugar spikes.

What to do instead: Avoid refined carbs and instead try to include protein, fiber, and healthy fats in your meal, like eggs with berries, Greek yogurt with nuts and seeds, or oatmeal topped with nut butter and added protein.

For some people, skipping breakfast as part of intermittent fasting (a structured eating plan that limits food to certain times of the day) works well. But it’s not ideal for everyone.

Research suggests that prolonged fasting can increase cortisol secretion and change its daily rhythm, so stress hormone levels may remain elevated for longer, thereby increasing blood sugar levels. Additionally, if you wait until you’re too hungry to eat, you’re more likely to overeat or notice an increase in cravings throughout the day.

Isaacson added that some people should be very careful. “People with insulin resistance, type 2 diabetes, or anyone who notices dips in energy or overeating later in the day should be especially careful about skipping breakfast,” she said.

What to do instead: If skipping breakfast makes you tired or increases cravings, try not to eat more than one to two hours after waking up. If you’re intermittently fasting, make sure your first meal is nutrient-dense and contains enough protein, fiber, and healthy fats.

That flavored latte or blended coffee drink may contain more than a day’s worth of added sugar first thing in the morning. “Sugary coffee drinks, juice-rich smoothies, or other sugary drinks can quickly raise blood sugar because they are absorbed quickly,” says Lauren Twigge, MCN, RD. Health. Fluids digest quickly and typically lack fiber, meaning glucose enters the bloodstream quickly.

Lumpkin added that fruit-based smoothies without protein, fiber or fat can also cause significant spikes.

What to do instead: Choose unsweetened or sugar-free drinks without sugary syrups. Opt for milk instead of sugary creamers to add protein to your coffee drinks. If you’re making a smoothie, include protein (Greek yogurt or protein powder), as well as healthy fats and fiber from nut butter, chia seeds, or flax seeds.

Rushed mornings can lead to skipping meals or increase the likelihood that you’ll opt for a fancy takeout option. Planning to have healthy breakfasts ready to store in the fridge makes prioritizing fiber and protein much easier.

What to do instead: Allow time to prepare simple meals like egg bites or overnight oats.

Checking your emails or scrolling through them before moving your body can contribute to higher glucose levels, especially if you snack on a pastry or muffin at the same time.

“Being sedentary can contribute to higher morning glucose levels because active muscles use glucose for energy,” Isaacson explained. “Even a short activity, like a 10- to 15-minute walk, light stretching, or a few squats, can significantly improve your blood sugar.”

What to do instead: Incorporate light movements within the first hour of waking up. A short walk after breakfast or a few minutes of bodyweight exercises can set the tone for the rest of the day.