I'm a nutritionist - eat this simple breakfast for better heart health

Dangerous spikes and falls in blood sugar are well-known perils of diabetes, but significant fluctuations can still pose health risks when overall measurements remain within the healthy range. Sophie Bertrand, a nutritionist with Lingo - the glucose biosensor and app system made by leading diabetes device manufacturer Abbott - has shared with the Express her advice for keeping blood sugar levels stable.

She explained: "What we know from the research is that healthy glucose supports heart health. The more we keep glucose within a healthy range (around 3.9-7.8 mmol/L), the better. When glucose rises and stays elevated, even before type 2 diabetes is diagnosed, it's already linked to increased cardiovascular risk.

"This is why awareness of prediabetes is so important. In the UK, nearly one in 10 people is living with prediabetes, often without realising it.

"Even at this stage, elevated glucose can contribute to long-term cardiometabolic risk, including heart complications, making early lifestyle changes key."

Sometimes called borderline diabetes, pre diabetes means your blood sugar levels are higher than they should be but do not yet meet the threshold for full-blown Type 2 diabetes.

This can be a window of opportunity when lifestyle changes can bring measurements back down to a normal level, below 42 mmol/mol.

When it comes to dietary choices, Sophie said the focus should not be on just cutting saturated fat. "It's also about keeping glucose levels steady and reducing inflammation through everyday food choices," she explained.

"One of the simplest and most affordable foods to add is oats. They're rich in beta-glucan, a soluble fibre that helps lower LDL cholesterol while also supporting steadier glucose responses after meals.

"Pair your oats with nuts and seeds to add protein and healthy fats, helping to keep glucose levels more stable."

Keeping blood sugar levels steadier protects against the development of insulin resistance. And avoiding spikes can help you avoid the feeling of a "crash", which often leads to tiredness, irritability and cravings.

Sophie added: "The goal is to keep glucose levels more stable, more often within a healthy range.

"Because when glucose levels spike frequently or remain elevated, they can contribute to inflammation and damage to blood vessels over time."