Breakfast earns its reputation as the most important meal of the day for good reason! A balanced, low glycemic index breakfast can help prevent mid-morning spikes in blood sugar, jump start your metabolism, and give you energy to power through your morning. 

The reality is that most people are pressed for time in the morning and the glycemic index of your breakfast isn’t always the first thing on your mind. So, here are five blood sugar balancing breakfasts that will give you all the health benefits of a nutritious breakfast, without making you late to work.

It is important to choose a breakfast with a reasonably low glycemic index. The glycemic index of a food is based on its impact on your blood sugar. A food with a higher glycemic index will cause your blood sugar to spike, while a food with a lower glycemic index will release sugar more steadily into the blood stream, resulting in sustained energy and more stable blood sugars.

5 Nutritious Breakfasts to Balance Blood Sugars

1. Almonds + Fruit

Some days we have absolutely zero time in the morning. This is when a breakfast like almonds and fruit comes in handy. Pack it the night before, just grab the bag, and go! Almonds are full of healthy monounsaturated fat and do an excellent job of keeping you satisfied until lunch.

Remember – fruit is a carbohydrate, therefore too much of it can cause a blood sugar spike. So be sure to pay attention to your portions. Great low glycemic-index fruits include grapefruit, peaches, pears, berries, apples and oranges.

2. Hollowed Bagel

Oh bagels, how we love you, but you have too many carbs!

How can we solve this dilemma? Hollow out the inside of the bagel (take out some of the doughy stuff), then toast. This will cut down on some of the carbs and you will be able to enjoy your bagel guilt-free.

Be sure to choose a whole-grain bagel variety. Whole grains contain more fiber and nutrients, and do not dramatically spike blood sugar as much as simple refined carbohydrates (such as a typical plain bagel).

3. Breakfast Burrito

Spice things up one day with a breakfast burrito! You may be thinking that it is too much work, but it really only takes a minute or two!

Scramble an egg with onions, tomatoes, peppers, or spinach and wrap nicely in a whole-wheat tortilla. Top with salsa and simply enjoy. (If you choose to add cheese to your eggs, do so sparingly.)

The protein from the egg and the fiber from the whole-wheat tortilla and vegetables should keep you satisfied and energized until lunch! 

4. Oatmeal with Fresh Fruit, Nuts, and Cinnamon

Oatmeal is not only easy on the budget, but also on the blood sugar. At about 13¢ per serving, it is high in fiber, can help lower cholesterol and even keep your blood sugars stable.

Choose the plain, old-fashioned oatmeal and dress it up yourself with some cinnamon, nuts, and fruit of your choice. Steer clear of flavored instant oatmeal packets—they are more expensive and often have added sugars that will spike your blood sugars.

5. Scrambled Eggs and Toast

At about 20¢ each, eggs are an inexpensive protein packed food rich in Vitamin A, Vitamin D, and antioxidants!

Scrambled eggs and a slice of whole wheat toast can be a great option if you cook it right. Scramble an egg on a nonstick pan and include some chopped vegetables (remember to keep cheese to a minimum). Top a slice of whole grain toast with eggs and enjoy!