Start the day with oatmeal
This breakfast staple is high in fiber—one cup cooked has about 4 grams—which means it’s digested slowly. That slows the release of glucose into your bloodstream, helping you sidestep sugar spikes. How much fiber should you get? A study in the New England Journal of Medicine found 50 grams a day is ideal for blood sugar control.
For the best benefit: Skip instant and opt for rolled or steel-cut versions instead. They’re less processed and contain more fiber.
Make it even healthier: Sprinkle on cinnamon! Research published in Diabetes Care found that eating as little as one-quarter to one-half teaspoon of cinnamon a day can lower blood sugar as much as 29%!