What are some ideas for breakfast and snacks that won't set me up for my sugar to crash a few hours later?
First, focus on choosing lower glycemic carbohydrate foods so that you don’t end up “crashing” a few hours later. These lower glycemic carb foods are foods that have a slower, more gradual effect on blood glucose . Examples include: whole grain breads, steel-cut oatmeal (not the flavored, instant kind), bran cereal, skim milk, unsweetened yogurt, apples, cherries, pears, plums, peaches and oranges. Eat whole fruit instead of drinking juice. Also, try to eat a healthy protein food at breakfast, such as a boiled egg, peanut or almond butter, reduced-fat cheese or Canadian bacon. If fitting in protein is difficult, add a heart-healthy fat, such as nuts, seeds or a trans-fat-free tub margarine. Protein and fat can slow down the absorption and digestion of carbohydrate, which means that your blood glucose won’t surge upwards quickly after eating. Also, protein and fat can help blunt your appetite so that you’re not reaching for something to eat soon after breakfast.