Balancing blood sugar begins at breakfast

Author: Dr. Michelle Durkin on 30 June 2020

Do you know what the three biggest complaints I hear from patients?

  • Fatigue
  • Weight gain AND
  • Hormone imbalance

Did you also know that you can prevent all of these by making sure that you are eating this one food group at breakfast? 

In fact, all of these symptoms are preventing by having proper blood sugar control. Not just out of the diabetes range, but in the optimal range. 

When I checked my own blood sugar several years ago I was shocked to see it wasn't in the optimal range. I thought I had a really healthy diet, and if I was following the Canada Food Guide, I did. But my blood work showed something different.

After careful analysis I identified I was eating too many whole grains - oatmeal, brown rice, whole wheat or spelt pasta, rice crackers, ancient grain cereals. I was also drinking a lot of fruit smoothies for breakfast. 

All of these foods were broken down into sugar after I digested them. Not surprisingly I had a tendency to hypoglycemia. 

So I changed my diet to a more Mediterranean-based, Paleo style diet. No more processed grains and I started eating some good quality protein with veggies for breakfast (egg muffins or omelettes, paleo zucchini muffins, veggie smoothie with protein powder, leftover meat & veg)

Now my blood sugar is much better. My hemoglobin A1C went from a 5.5 to a 4.3 (the lower this number the better but it definitely should be below 5.5 for optimal health). 

Start having protein for breakfast and ditch the traditional breakfast foods. You too can have better blood sugar, better energy, and even lose some weight. 

Now I would love to hear from you! What breakfast food do you need to ditch to improve blood sugar? Leave a comment below and I'll be back again next week with another edition of Doctor as Teacher Tuesday!

Did you like this post? It is part of my Apple a Day series that I have been sharing every month this past year. If you don't want to miss out on the rest of this series, or would like to have all the apples in one convenient spot, sign up using this link:


9 Replies to “Balancing blood sugar begins at breakfast”

Brenda Martin

I eat quite healthily but almost always have a half cup of berries at breakfast, either fresh ones with my eggs or frozen in a smoothie. After reading your article I will try replacing them with vegies.

Carol Ann Mills

After a year (!) of enjoying your paleo granola for breakfast, this morning we had your zucchini muffins and they were a hit. Very delicious and easy to make. I guess we’ll be trying egg muffins next.

Thank you for sharing your own story and for your constant encouragement .

Brenda Reid

And this practice makes SO much difference in energy levels, moods and overall sense of productivity! It is SO worth the effort to change!

Dr Michelle Durkin ND

You’re welcome Carol Ann!

Dr Michelle Durkin ND

You might need to take the berries out completely. Try adding the veggies in first.

Dr Michelle Durkin ND

I agree Brenda. Not only do I notice this myself I see this all the time with patients.


I’ve been having your zucchini muffin for breakfast and enjoying it. Should I have anything else with it?


I have noticed the same thing with breakfast. I used to get hypoglycemic by the clock and had to eat every 2-3 hours. My kids now laugh at me as I eat dinner for breakfast. Not unusual for me to have a veggie stir fry over rice (+/- tofu or meat) at 7 am. I find I no longer need a morning snack.

Dr Michelle Durkin ND

Not unless you are still hungry Laurie.

Leave a Comment

Your email address will not be published.

Do you like these posts? Sign up for Dr. Durkin's Apple a Day ....

Apple A Day is where you can find small, digestible, practical action steps to help you feel your best, one apple at a time.

Apple a Day

Quinte Naturopathic Centre

173 Church Street

Belleville, ON K8N 3C1


Hours of Operation:

Monday 10am - 7pm

Tuesday 9am - 6pm

Wednesday 9am - 6pm

Thursday 9am - 6pm

Friday 9am - 2pm


NOTE: Our building is not wheelchair accessible