05/07/2025
🥚 Start Your Day with Protein to Keep Blood Sugar Steady 💪
Mornings set the metabolic tone for the whole day. A breakfast rich in high-quality protein (≈ 20–30 g) slows the release of glucose from your meal, blunts the post-meal spike and keeps you fuller for longer. Here’s why the science backs it:
🔬 • Protein moderates the “first-meal” glucose surge. In controlled trials, swapping a high-carb breakfast for a higher-protein one cut the immediate rise in blood glucose by 15–20%, and even reduced the spike after the next meal — the so-called second-meal effect.
🧠 • It boosts satiety hormones and supports a steadier insulin response, translating to fewer energy crashes and cravings later in the day.
📉 • Higher-protein breakfasts correlate with improved HbA1c and weight management in both research settings and real-world practice.
🍳 Practical ways to hit that protein target:
🥄 2 eggs scrambled with ¼ cup cottage cheese & spinach ≈ 24g
🥣 ¾ cup Greek yogurt + 2 tbsp chia seeds + almonds ≈ 25g
🥚 2 boiled eggs + ½ cup edamame + cherry tomatoes ≈ 26g
🧀 Cottage cheese (¾ cup) with walnuts & raspberries ≈ 23g
🐟 Sardines (1 can) on rye crispbread + cucumber slices ≈ 30g
✅ A protein-forward breakfast is a simple, evidence-based strategy to keep blood sugar on an even keel, curb mid-morning cravings, and support long-term metabolic health.
