Are you a breakfast lover and love having both sweet and savory breakfast but have been running out of ideas for some yummy start into the day? We totally get you and collected some tasty and blood sugar friendly ideas for you.
If you have diabetes, it’s time to overhaul your morning meal with some diabetes breakfast ideas. Why? Studies show eating breakfast lowers your chance of overeating through the whole day.[i]
Of course, you’ve got to pick the right foods to enjoy those benefits. Many popular breakfast foods have sugars and carbs, which can spike your blood sugar. You’ll also want to avoid high-sugar and high-fat foods if you’re watching your weight.
Don’t let the wrong breakfast foods keep you from managing your blood sugar. Planning your meals ahead of time or stocking up on healthy options can help.
Diabetes-Friendly Breakfast Foods
Starting the day with a nourishing meal is a great way to fuel your body all day long. Here are a few healthy diabetes breakfast ideas to try.
1 – Eggs
Both tasty and versatile, eggs make a great breakfast food for people with diabetes. They have about 6 grams of protein and 70 calories per egg. They’re low carb, too.
Studies show that eating two eggs per day can help lower A1C and fasting blood sugar levels.[ii]
Try them scrambled, poached, or fried. Another idea is to create a tasty omelet with your favorite veggies.
2 – Oatmeal
While oatmeal is higher in carbs, it’s still a good breakfast choice for people with diabetes. It’s the high fiber content of oatmeal that may help reduce blood sugar levels.[iii]
Just don’t make the mistake of adding lots of sugar to the oatmeal for sweetness. Add flavor and sweetness with some Greek yogurt, cinnamon, nuts or your favorite berries.
3 – Unsweetened Yogurt
Skip the flavored yogurts, which are often high in sugar and fat. Instead, go with healthier unsweetened yogurts. Greek yogurt is a great choice.
Some studies even show that eating dairy products like yogurt may help lower blood sugar levels and make it easier to manage blood sugar.[iv]
Add some texture and sweetness to your yogurt with blueberries, raspberries, nuts, or even pumpkin seeds.
4 – Multigrain Avocado Toast
Avocado toast has become a popular breakfast dish. But it’s also a healthy one.
Avocados offer healthy fats and combined with the fiber in the multigrain bread, the combo can keep you feeling full.
Top your toast with a fried or boiled egg to bump in the protein content. A bit of chili sauce, salt, or pepper can offer extra flavor, too.
5 – Cottage Cheese with Nuts or Fruit
Cottage cheese is a high protein choice that’s mild in flavor. This makes it perfect for dressing it up with fruit or nuts.
As a dairy product, adding cottage cheese to your diet may help reduce insulin resistance, too.[v]
More Diabetes Breakfast Tips
- Switch your bread. Skip white breads and choose whole grain options instead.
- Eat a piece of whole fruit instead of drinking fruit juice for breakfast.
- Get plenty of protein. It keeps you feeling full. Low-fat dairy, legumes, nuts and animal products are good sources of protein.
- Be carb conscious. Keep track of the carbs you eat for breakfast. They all add up.
- Get fiber. It digests slowly so you won’t get hungry too fast. High fiber foods include seeds, fruit, whole grain cereals and breads, and beans.
- Go with healthy fats. Instead of sausage and bacon, which are high in unhealthy fats, try chicken sausage or turkey bacon. Nuts are a good source of healthy fats, too.
- Watch your portion sizes.
- Beware of condiments. Jams, jellies and syrups pack in lots of sugar.
Remember, breakfast is essential for people with diabetes. A healthy morning meal gets you fueled up for the day and makes it easier to stick to a healthy eating plan all day long.
[i] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4526261/
[ii] https://pubmed.ncbi.nlm.nih.gov/21134328/
[iii] https://pubmed.ncbi.nlm.nih.gov/26690472/
[iv] https://pubmed.ncbi.nlm.nih.gov/28615384/
[v] https://pubmed.ncbi.nlm.nih.gov/31533272/
https://www.healthline.com/nutrition/breakfast-for-diabetics
https://www.healthline.com/nutrition/breakfast-foods-for-diabetics
https://www.medicalnewstoday.com/articles/317067
https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html
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Medical or nutritional information on the mySugr website is not intended to replace professional medical advice, diagnosis or treatment. Always consult a physician or health care provider with any questions you may have regarding a medical condition.
