Start your day the right way. How breakfast affects your glucose

Start your day the right way. How breakfast affects your glucose

Whether it’s getting your morning started with a workout, morning meditation, or taking your morning coffee on a nice walk, starting your day on the right foot is a wonderful feeling. Building your perfect morning also needs to include a good breakfast.  A good breakfast can set the tone for your day and really make the difference.

A proper breakfast should provide you with a few things:

  • Protein. Whether it’s from animal or plant sources, protein is the building block of your body’s cells and helps reduce hunger. Because protein alone doesn’t impact our glucose and is slower to digest, it can help flatten your post-meal glucose spikes. Eggs, nuts, Greek yoghurt, tofu, and grilled meat are some great examples of protein sources that can easily fit into your breakfast.
  • Fibre. Fibre also does its part to keep you full. It slows the digestion of sugar, keeping your glucose steady. It doesn’t stop there. Fibre also does double duty as it’s beneficial for your gut health. Sauteed vegetables in scrambled eggs, or nuts and seeds on top of yoghurt are all great sources of fibre. Even whole fruits (when combined with protein, fat, and other fibre sources) can fit into a great breakfast.
  • Healthy fats. Fat doesn’t instantly mean bad. Healthy fats keep you full while helping to absorb important fat-soluble vitamins, and provide unsaturated fatty acids like omega-3 fatty acids (which benefits your heart and brain health)

Check out our recipes section for a few breakfast ideas and try some out.  Follow The Fundamentals and remember, combining  protein, fibre, and fats with your carbs helps to keep you full and minimise your glucose spikes. Making more informed choices in the morning can lead to a day you can really feel good about.

July 19, 2023


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  2. Chandler-Laney PC, et al. Return of hunger following a relatively high carbohydrate breakfast is associated with earlier recorded glucose peak and nadir. Appetite. 2014 Sep;80:236-41.
  3. Panchumarthy Ravisankar, A. Abhishekar Reddy, Nagalakshmi, O. Sai Koushik, B. Vijaya Kumar, Panchumarthy Sai Anvith. The Comprehensive Review on Fat Soluble Vitamins. IOSR Journal of Pharmacy. 2015;5(11):12-28.
  4. Deckelbaum RJ, et al. The omega-3 fatty acid nutritional landscape: health benefits and sources. J Nutr. 2012 Mar;1423:587S-591S.
  5. Kim JS, et al. Effect of nutrient composition in a mixed meal on the postprandial glycemic response in healthy people: a preliminary study.
    Nutr Res Pract. 2019 Apr; 13@:126-133.

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