When it comes to blood sugar, making smart breakfast choices can have a significant impact on the behaviour of glucose levels throughout the day.
Because the first meal of the day sets the tone for energy levels and hunger patterns, it's imperative to choose foods that provide sustained fuel.
A well-planned breakfast will prevent ups and downs that pave the way for mid-morning crashes and unnecessary snacking, according to registered dietitian and nutritionist Mei Wan.
Emphasis should be placed on striking the right balance, and this can be achieved by pairing proteins with fats.
A well-planned breakfast can prevent blood sugar spikes
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The expert told GB News: "Foods like porridge or whole-grain bread provide fibre-rich, slow-release carbs that support a steady release of sugars into the bloodstream.
"Pairing these with protein, such as eggs, Greek yoghurt, and small amounts of healthy fats such as avocadoes or nut butter, adds balance and further supports stable blood sugars.
"Adding fruits like berries or apples gives you natural sugar combined with fibre for steady energy."
Naturally, it is most important to steer clear of foods with a high glycaemic index when trying to stabilise blood sugar.
"Where possible, try not to start your day with high-sugar cereals or pastries," explained Mei.
"Even though they may taste yummy, they are depleted of fibre, protein and healthy fats which lead you to feel more hungry.
Maintaining stable blood sugar levels overnight is another a crucial factor in overall health management, according to nutrition expert Katherine Metzelaar.
The dietitian and owner of Bravespace Nutrition recommends specific evening snacks to prevent blood sugar fluctuations.
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Nuts and seeds prevent ups and downs in blood sugar levels
PA"A light snack before bed - something like an apple with peanut butter or plain yoghurt with a spring of granola - can prevent overnight dips or spikes in blood sugar," Metzelaar told GB News.
The high magnesium content in peanuts is believed to be the key factor in this blood sugar-regulating effect.
Research shows that a single serving of peanuts (about 28 peanuts) provides 12 per cent of the daily recommended magnesium intake.
According to the Journal of Internal Medicine, magnesium plays a vital role in maintaining blood sugar levels.
