An MD Says This Is The Best Breakfast Hack To Balance Your Blood Sugar

To say that we care about metabolic health here at mbg would be a vast understatement. We've written extensively on its impact on overall well-being—from cardiovascular health to immunity and beyond—as well as ways to measure its markers and support it through nutrition. But the fact remains: Only 12.5% of Americans are considered metabolically healthy. Yes, you read that right.

Metabolic health is complex (another understatement), and there are myriad ways to optimize your own. However, Stanford-trained physician and co-founder of Levels Casey Means, M.D., shares her go-to tips on the mindbodygreen podcast—starting with a blood-sugar-balancing breakfast.

Below, she offers a morning hack to prevent blood sugar spikes, as well as a few nourishing substitutes for some classic breakfast favorites.

According to Means, breakfast really is the most important meal of the day, especially when it comes to metabolic health. "I think breakfast is the key [meal] I would focus on optimizing if you're new to this [blood-sugar-balancing] sort of space," she says. "And the biggest shift I would say is switching from a sweet breakfast to a savory breakfast. That is one of the best life hacks."

Now, if you're someone who loves something sweet to start the day, not to worry. Means also gives us some quick substitutes for those breakfast classics, like pancakes and instant oatmeal: "If you are someone who loves [instant] oatmeal or pancakes and you do want something sweet, I think the best option is chia pudding with some berries, almond butter, and walnuts," she notes. "Chia pudding as an alternative to cereal or oatmeal is an awesome life hack." With a hefty amount of protein, fiber, and omega-3 fatty acids, she deems the mighty chia seed a breakfast superfood.

She recommends preparing it by combining 2 tablespoons with your choice of milk and leaving it in the fridge overnight. For extra flavor, she includes raw cocoa powder, and for a pinch of sweetness, she's partial to monk fruit. Then to top it off the next morning, she likes to throw in berries and almond butter.

And for our pancake lovers, another simple swap is to switch up your batter of choice: "There are so many great non-grain alternatives these days," Means says. "There are amazing keto pancakes on the market that are made with tigernut flour, coconut flour, almond flour, and they taste delicious." (Check out these premade pancake mixes for inspo.) For toppings, "You can put blueberries in them, and instead of using syrup, use almond butter," she notes.

Finally, she recommends low-sugar yogurts that contain healthy fats (flavored options typically come laden with extra sugar): "I love Forager organic cashew yogurt," she says. "Throw a bunch of chia seeds, walnuts, almond butter, and some berries on there. That's a great low-spiking breakfast."

According to Means, switching your breakfasts from sweet to savory is a helpful way to avoid a blood sugar spike, as savory dishes typically include a healthy balance of fat, fiber, and protein. That's not to say it's impossible to find these components in a sweeter morning meal; Means' top substitutes above are a great place to start.