Diabetes breakfasts are not about eating less, doctor says, but pairing foods wisely

Eating a smaller breakfast does not necessarily make it better for people with diabetes. The more important question, according to genetic medicine doctor Chang Chia-ming, is what foods are combined on the plate.

Many people eat two slices of toast or a steamed bun with coffee and assume the small meal will not cause a sharp rise in blood sugar. Chang says meals built mainly around refined carbohydrates, including white toast, rice porridge, steamed buns and sweet bread, can allow glucose to enter the bloodstream quickly when they contain little protein or fiber.

He recommends a “protein plus fiber plus a moderate amount of carbohydrates” formula. White toast and coffee could be paired with an egg, unsweetened soy milk and vegetables. A smaller serving of rice porridge could come with egg, tofu, fish and greens. A steamed bun could be eaten with unsweetened soy milk, an egg and nuts.

Chang cited a 2026 systematic review and meta-analysis in Frontiers in Endocrinology that examined randomized controlled trials on breakfast composition and blood sugar control. High-fiber breakfasts appeared more helpful for post-meal levels, with some studies showing a reduction of about 2.10 to 2.46 mmol/L, or roughly 38 to 44 mg/dL, in blood sugar two hours after eating. High-protein breakfasts were linked to longer-term control, with an analysis of two studies involving 115 participants finding an average reduction of about 0.50 percentage points in glycated hemoglobin.

Chang also advised making changes gradually and monitoring blood sugar, morning energy and hunger for one to two weeks. He said individual responses differ, and sleep and daily routines can also affect morning glucose levels.

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Protein plus fiber plus a moderate amount of carbohydrates.