The #1 Breakfast to Help Lower Your A1C

Hemoglobin A1C is a blood test that measures the average amount of glucose (sugar) in your blood over the last three months. “When blood sugar levels stay elevated over time, it causes A1C to increase,” says Vandana Sheth, RDN, CDCES, FAND. Many factors can contribute to this, but diet plays a large role, including our breakfast choices. The good news is that eating a balanced breakfast, like our Southwest Breakfast Quesadilla, may help lower A1C. Just keep in mind that it can take a few months to lower A1C, so stay patient and consistent. 

“Lowering your A1C starts with one key habit: keeping blood sugars steady—and that begins at breakfast,” says Kaitlin Hippley, M.Ed, RDN, LD, CDCES. Keep reading to learn why the Southwest Breakfast Quesadilla is the best breakfast to eat to help lower your A1C.

Why the Southwest Breakfast Quesadilla Is the Best Breakfast to Help Lower A1C

While there are many breakfasts that can support healthy blood sugar levels, the Southwest Breakfast Quesadilla is a top pick. “The Southwest Breakfast Quesadilla delivers on all fronts and helps set the tone for the day by keeping blood sugars steady from the start. It’s loaded with powerful ingredients like egg, beans, whole-wheat flour tortilla and tomatoes, all working together to support better glucose control and lower A1C results,” says Hippley. Plus, you can prepare it ahead of time or whip it up in the morning.

It’s High in Protein

Although managing your carbohydrate intake is important, packing meals with protein is one of Hippley’s top tips for lowering A1C. “The eggs and beans in this recipe deliver a protein punch of 19 grams, helping to slow the conversion of carbs into glucose and prevent blood sugar spikes,” she says. Protein also keeps you full longer, making you less likely to overeat, and it helps to preserve lean muscle mass—key for boosting insulin sensitivity and supporting blood sugar control.

In fact, the American Diabetes Association lists eggs and beans as two of the best protein sources for people with diabetes due to their high protein and fiber content, respectively. 

It’s High in Fiber

Speaking of fiber—the Southwest Breakfast Quesadilla is loaded with it. One serving provides a whopping 14 grams of fiber, which is about 50% of your daily fiber needs. Research shows that increasing fiber intake improves blood sugar control in people with type 2 diabetes. “High fiber intake supports a healthy gut, and when the gut is balanced, insulin is used more efficiently,” says Hippley. “Fiber also slows the breakdown of carbohydrates, leading to a gradual rise in blood sugar instead of spikes. Fewer spikes and better insulin sensitivity ultimately supports a lower A1C.” 

It Supports Healthy Weight Loss

“Losing just 5% to 10% of your body weight can help lower your A1C and reduce risk of complications,” says Hippley. While the average breakfast could top 400 calories, this one has just 175 calories and still delivers plenty of protein and fiber to support weight loss and blood-sugar management.

That said, weight loss is not always warranted if your A1C is high. You can certainly lower your A1C by changing your diet and increasing exercise, even if your weight doesn’t change. However, studies have found that losing just 5% of body weight can help lower A1C. This doesn’t mean you have to count calories or restrict your food. Simply changing your habits—like walking more, strength-training and eating balanced meals—may help you lose weight. 

It May Reduce Cravings 

Research shows that high-protein breakfasts may reduce food cravings more than high-carbohydrate ones. Breakfasts high in carbohydrates can cause a rapid spike in blood sugar, followed by a quick crash. When this happens, low blood sugar can trigger cravings for more sugar or carbs. “Avoiding blood sugar crashes in the morning reduces cravings for high-carb foods, large portions and glucose spikes,” says Hippley. Not only that, but starting the day with a balanced meal encourages healthier choices throughout the rest of the day, which ultimately helps lower your A1C, she says.

Other Things to Do to Help Lower A1C

Starting the day with a balanced breakfast is just one of many ways to support healthy blood sugar. Here are other strategies for lowering A1C:

• Prioritize Movement: Both cardio and strength training can help reduce A1C. One study found adults with type 2 diabetes who did both aerobic exercise and resistance training each week significantly lowered their A1C levels. The strongest effect was seen with 4.5 hours of moderate-intensity or 2.5 hours of high-intensity exercise per week. If that sounds like a lot, start small—because every bit counts. “Go on a 10-minute walk after meals,” says Sheth. “This can help your body lower your blood sugar by moving sugar from the blood into the cells more effectively.”
• Balance Your Plate: Include protein, healthy fats and fiber-rich carbs at meals, says Sheth. This is important not only at breakfast, but also at lunch, dinner and snacks because it helps prevent big swings in your blood sugar. Aim to fill half your plate with nonstarchy vegetables, one quarter with whole grains or other starches, and one quarter with protein. For example, try salmon with broccoli and quinoa, or a turkey burger on a whole-wheat bun with a side salad.
• Get Your Zzz’s: “Disrupted and poor sleep can affect insulin sensitivity and make it harder to manage blood glucose,” says Sheth. One study found poor-quality sleep and not sleeping enough was associated with a higher A1C in people with prediabetes. Aim for seven to eight hours of good-quality sleep per night and try to go to bed earlier to better align with your circadian rhythm—which helps to regulate blood sugar and insulin response. Research also shows that eating earlier in the day and reducing late-night eating is linked with healthier blood glucose levels.,
• Manage Stress: Stress management is often an afterthought for managing blood sugar, but it’s just as important as diet and exercise. When you’re stressed, your body releases a stress hormone called cortisol, which raises blood sugar. This response is OK and sometimes needed in the short-term, but chronic stress can keep blood sugar levels elevated, leading to higher A1C levels. Challenge yourself to prioritize stress management as much as you prioritize your diet. Some examples include getting quality sleep, walking daily, meditating or journaling.
• Consider Supplements: Sheth always recommends focusing on food choices and lifestyle factors first before considering supplements. However, some supplements that may help with lowering A1C and blood sugar include berberine, alpha-lipoic acid and magnesium, she says. For example, some studies have shown berberine to be effective at lowering A1C and fasting glucose, though more research is needed. Probiotics also show promise; one study found that they improved blood sugar control in patients with less severe type 2 diabetes and could be a potential treatment option in this population. Be sure to consult with your health care provider before taking any supplements to ensure safety and avoid any negative side effects.

Our Expert Take

Lifestyle changes have the power to help lower A1C, and the best place to start is breakfast. The Southwest Breakfast Quesadilla is an ideal choice because it’s low in calories and is packed with protein and fiber. Together, this can support healthy blood sugar levels, reduce cravings and may aid weight loss—all of which can contribute to lowering A1C. To further support your A1C, focus on regular exercise, quality sleep and stress management, and consider supplements if they’re right for you. Remember, noticeable changes can take a few months, so be patient and give it time.