Mastering Your Mornings: Why Breakfast is the most important meal of the day

Written By Emilija Jukneviciutee
 

We've all heard it: breakfast is the most important meal of the day. Indeed, it's a fundamental truth about how we fuel our bodies and minds. Unless you're practicing intermittent fasting, what you eat for breakfast truly sets the stage for your entire day. 

Many people reach for cereal, pastry, or even fruit in the morning, thinking they’re making a healthy choice. Unfortunately, these foods can spike glucose levels quickly, leading to a rapid crash. 

Diving deeper into understanding what is happening with our bodies

During sleep, our body uses glucose reserves, particularly glycogen stored in the liver, to maintain energy levels. However, blood glucose levels do not always drop significantly—they are regulated by hormones such as cortisol and glucagon, which help the body "wake up" in the morning and keep sugar levels stable.

Cortisol – The "Wake-Up" Hormone

We associate cortisol with stress, but it actually has an important role. This hormone follows a circadian rhythm, meaning its levels naturally rise in the early morning and gradually decline throughout the day.

Cortisol naturally spikes in the morning, helping you to wake up. It stimulates the liver to release stored glucose into the bloodstream. This process is called gluconeogenesis, and it ensures that your body has enough energy after an overnight fast. 

Because cortisol raises blood sugar levels, your body is already in a slightly insulin-resistant state in the morning. This means that if you eat a high-carb, sugary breakfast right away, your blood glucose can spike even higher than it would at other times of the day.

Glucagon – The Blood Sugar Stabilizer

Glucagon is a hormone produced by the pancreas that works opposite to insulin. While insulin lowers blood sugar by helping cells absorb glucose, glucagon increases blood sugar by signaling the liver to release stored glucose. During sleep, when you’re not eating, glucagon prevents blood sugar from dropping too low by keeping a steady supply of glucose available. In the morning, glucagon levels are often elevated, helping your body transition from fasting to an active state.

Because your body is already releasing glucose due to cortisol and glucagon activity, eating a high-carb, high-sugar breakfast can cause an exaggerated blood sugar spike. Your body then compensates by releasing a lot of insulin, which can lead to a sudden drop in blood sugar (known as a "sugar crash”).

As a result, throughout the day, you may experience:
x Fatigue and sudden energy fluctuations
x Increased hunger and frequent snacking
x Mood swings (irritability, anxiety)
x Difficulty concentrating

 

Make your breakfast work for you, not against you

So, how can you transform your mornings and maintain stable energy throughout the day? Here are some simple yet powerful strategies to help you manage your blood sugar and improve the way you feel.

1. Choose a Savory Breakfast Over a Sweet One

The easiest way to prevent blood sugar spikes in the morning is to skip sugary breakfasts and go for a savory, protein-rich meal instead.

  • Scrambled or boiled eggs with sautéed vegetables

  • An omelet with spinach, mushrooms, and cheese

  • A protein-packed smoothie with greens, nuts, and seeds (not fruit juice!)

  • A bowl of quinoa or buckwheat with avocado and seeds

Avoid cereal, pastries, jam on white toast, or fruit-heavy meals, as they cause a rapid glucose spike followed by an energy crash.

 
 

2. Eat Protein with Fiber for Longer-Lasting Energy

Pairing protein with fiber helps slow down digestion, preventing glucose spikes and keeping you full for hours.

  • Eggs + whole grain toast (with seeds for extra fiber)

  • Lentils + avocado on whole-grain crackers

  • Chia pudding + nuts

  • Greek yogurt + flaxseeds + a handful of berries (instead of sugar-packed granola)

3. Add Healthy Fats to Keep You Full Longer

Fats help slow sugar absorption, keeping energy levels steady and reducing mid-morning hunger.

  • Avocado 

  • Nuts and seeds

  • Olive oil (drizzle over eggs or veggies)

  • Fatty fish like salmon

Avoid low-fat yogurts or “diet” foods, as they often replace fat with added sugar.

 

steel cut oats

 

4. Choose Complex Carbs Instead of Simple Carbs

Not all carbs are bad! The key is choosing complex, slow-digesting carbohydrates that release energy gradually.

  • Buckwheat or quinoa porridge instead of instant oats

  • Chickpeas or lentils instead of white bread

  • Whole grain sourdough toast instead of white toast

  • Steel-cut oats with nuts and seeds instead of sugar-loaded granola

5. Skip Sugary Drinks in the Morning

Many people don’t realize that their morning juice or flavored coffee is spiking their blood sugar. In addition, drinking coffee (even without sugar) on an empty stomach can spike blood sugar because caffeine increases cortisol, which temporarily raises insulin resistance and leads to higher glucose levels. Adding milk can amplify this effect since lactose (milk sugar) triggers an insulin response, making blood sugar fluctuations even more pronounced. To keep blood sugar stable, consider having your coffee after breakfast.

6. Try Apple Cider Vinegar Before Your Meal

One easy hack to reduce glucose spikes is drinking a tablespoon of apple cider vinegar (ACV) in a full glass of water about 15 minutes before eating. Studies have shown that ACV can increase insulin sensitivity, meaning your cells respond better to insulin and absorb glucose more efficiently. ACV slows down carbohydrate digestion, preventing rapid sugar absorption.

7. Move After Eating - Even for Just 10 Minutes

Walking after a meal, household chores (even cleaning the kitchen counts!) helps your muscles absorb glucose, reducing blood sugar spikes.

8. Stay Hydrated to Prevent Cravings

Dehydration can mimic hunger, leading to cravings for sweets or snacks. Make sure you’re drinking enough water throughout the day to help your body regulate blood sugar efficiently.

Key Takeaways

By making these small changes, you’ll feel more energized, experience fewer cravings, and be more focused throughout the day.

+ Prioritize protein, healthy fats, and fiber in the morning
+ Avoid sugary foods and drinks
+ Drink ACV before meals to support stable glucose levels
+ Move after eating to help your body use glucose effectively
+ Stay hydrated to prevent unnecessary cravings

Start incorporating these habits into your daily routine and notice the difference in how you feel.

 
Emilija Jukneviciutee
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