Breakfast foods won’t lower your blood sugar quickly, but you can choose a high-fiber meal, which will be digested slowly, so it won’t make your blood sugar spike. Choose whole-grain bread or cereals with three or more grams of dietary fiber. Steal-cut oatmeal is a good option, too. Avoid any added sugar. Instead, include fiber-rich fruit that still has its skin (apples, pears) or edible seeds (berries).