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Avoid morning glucose spikes

Don’t let morning glucose spikes ruin your day. Here are some ways to literally hit the ground running and start your day steady.


Getting some movement in before breakfast helps you control your glucose and boost your energy levels. Even a few minutes of morning yoga will use up glucose circulating in your body, decrease stress, and flatten your glucose curve. (1)

A balanced breakfast  

Break your fast with purpose. Studies suggest that a balanced breakfast (with protein, fat, fibre, and limited carbohydrates) can help to steady your glucose and keep you fuller, longer. (2) Instead of cereal, try some porridge with peanut butter. Rather than toast and jam, try wholemeal toast with avocado and a hard-boiled egg. If you start your day off with a coffee, grab a glass of water and begin your breakfast first.  

Food order  

No, this doesn’t mean, “Order more food.” Eating protein and vegetables before your carbohydrates can help to prevent post-meal glucose spikes. (3) If you’re having pasta, eat roasted non-starchy vegetables (like aubergine, courgette, and broccoli) first then move to your pasta to reduce its impact on your glucose.  


Pay attention to your hydration. Staying well hydrated promotes an optimal water-glucose ratio, which helps  regulate your glucose and minimises sugar cravings. (4)

Glucose 101


  1. Raveendran AV, Deshpandae A, Joshi SR. Therapeutic Role of Yoga in Type 2 Diabetes. Endocrinol Metab (Seoul). 2018 Sep;33(3):307-317. doi: 10.3803/EnM.2018.33.3.307. Epub 2018 Aug 14. PMID: 30112866; PMCID: PMC6145966.  
  2. Chang KT, Lampe JW, Schwarz Y, Breymeyer KL, Noar KA, Song X, Neuhouser ML. Low glycemic load experimental diet more satiating than high glycemic load diet. Nutr Cancer. 2012;64(5):666-73. doi: 10.1080/01635581.2012.676143. Epub 2012 May 7. PMID: 22564018; PMCID: PMC3762696.  
  3. Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015 Jul;38(7):e98-9. doi: 10.2337/dc15-0429. PMID: 26106234; PMCID: PMC4876745.  
  4. Water, drinks and your health. Accessed December 22, 2022.
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© 2023 Abbott. All rights reserved. Lingo and related marks are marks of the Abbott group of companies. Other marks are the property of their respective owners.Lingo Sensing Technology Unlimited Company is a private Unlimited Company with registered number 731659. Our registered office is at 70 Sir John Rogersons Quay, Dublin 2, D02 R296, Ireland.The Lingo system is not intended for medical use and is not intended for use in screening, diagnosis, treatment, cure, mitigation, prevention, or monitoring of diseases, including diabetes. The Lingo programme does not guarantee that everyone will achieve the same results as individual responses may vary. It is best to speak to your doctor for advise on starting any diet or exercise regime or if you have an eating disorder or a history of eating disorders.Do not use Lingo if you are pregnant. Dietary advice and Lingo Counts may not be suitable for you if you are pregnant.