If you have diabetes, it’s important to start your day off with a healthy breakfast. One that’s high in protein and fiber to help keep blood sugar steady.
You can find plenty of tasty, healthy options for breakfast that are also diabetes-friendly. Whether you want something hot or cold, these ideas are sure to give you the energy you need for your day.
Eggs and Berries
If you have diabetes, your morning meals are crucial. They help you start the day with steady blood sugars and a clear head.
For some people, skipping breakfast leads to a spike in their blood sugar levels throughout the rest of the day. That can be difficult for diabetics to cope with, especially if you’re on insulin.
Thankfully, there are plenty of diabetes-friendly breakfast options to choose from.
Eggs and berries are a great choice for many reasons. They contain satiating protein to keep you fuller for longer and are packed with nutrients like lutein and zeaxanthin, which have been linked to eye health.
You can eat eggs in many ways, including on whole-wheat toast or even a muffin with low-fat cheese and tomatoes. Berries, on the other hand, are high in fiber and are a source of antioxidants.
Greek yogurt is a delicious way to start the day for people with diabetes. It’s made by straining traditional yogurt to remove liquid whey, which gives it a thicker texture and higher protein content.
It also contains less sugar and fewer carbs, making it a better choice for people with diabetes.
Yogurt also provides calcium, which is important for maintaining strong bones and teeth. It’s also loaded with whey protein, which increases insulin sensitivity and helps people with diabetes control their blood sugar levels.
To get the most out of your yogurt, stick to plain versions that have no added fruit, flavoring, or sweeteners. This will allow you to build a snack that has just 10 to 15 grams of carbohydrates, which is ideal for diabetics.
Oatmeal is a healthy breakfast option for diabetics, and it’s easy to make. It’s high in fiber and can help regulate blood sugar, reduce cholesterol, and improve weight management.
Oats are also low on the glycemic index, which is a measure of how quickly carbohydrates are converted into glucose in the bloodstream. They’re also low in fat and contain no gluten, making them a good choice for those with Celiac disease or a wheat allergy.
Choose steel-cut oats or old-fashioned oats if possible, and try to cook them until they’re tender instead of mushy. This will help ensure that they’re more nutrient-dense and lower on the GI, according to Jennifer Johnston, RDN, CDN, author of The Diabetes Diet.
Tofu is a great way to add protein to your breakfast. Its mild flavor makes it a versatile ingredient that absorbs the flavors of other dishes.
In addition to being a good source of protein, tofu is also a low-glycemic food. This means that it won’t affect your blood sugar as quickly as other foods, making it an excellent option for those with diabetes.
Tofu also contains isoflavones, which are phytoestrogens that may reduce the risk of certain cancers, heart disease, and osteoporosis. Despite the health benefits, tofu should be consumed in moderation.
Blueberries and spinach are both great sources of antioxidants, vitamins and minerals that promote diabetes control, eye health, bone strength and immune health. They’re also low in calories and carbs, making them a tasty breakfast option for diabetics.
This smoothie is made with fresh and frozen berries for a creamy, thick consistency that’s perfect for cold days. It’s packed with protein and fiber, and has just a few grams of sugar per serving.
Add more fruit or greens to boost the nutrients and flavor of this smoothie, and make it dairy-free by swapping out Greek yogurt for non-dairy coconut yogurt or plant milk. Chia seeds are also an excellent addition, providing a dose of protein, fiber, omega-3 fatty acids and calcium.