The #1 Best Breakfast to Eat If You Have Diabetes, Says Dietitian — Eat This Not That

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By Ghuman

Introduction

If you have diabetes, it is important to make sure you are eating a healthy breakfast that will help you manage your blood sugar levels. Eating the right breakfast can help you maintain a healthy weight, provide energy, and help you stay on track with your diabetes management plan. Eating the wrong breakfast can lead to spikes in your blood sugar levels and can make it harder to manage your diabetes. That’s why it’s important to know what the best breakfast to eat if you have diabetes is. According to Eat This Not That, the #1 best breakfast to eat if you have diabetes is oatmeal. Oatmeal is a great source of fiber, which helps to slow down the absorption of sugar into the bloodstream, helping to keep your blood sugar levels stable. Oatmeal is also a great source of protein, which helps to keep you feeling full and energized throughout the day. In this article, we will discuss why oatmeal is the #1 best breakfast to eat if you have diabetes, and provide some delicious oatmeal recipes to get you started.

The #1 Best Breakfast to Eat If You Have Diabetes, Says Dietitian — Eat This Not That

If you have diabetes, it’s important to make sure you’re eating a healthy breakfast that will help you manage your blood sugar levels. But what should you eat? According to dietitians, the best breakfast for people with diabetes is one that is high in fiber and protein, and low in sugar and carbohydrates.

A great breakfast option for people with diabetes is oatmeal. Oatmeal is high in fiber, which helps slow down the absorption of sugar into the bloodstream. It’s also a good source of protein, which helps keep you feeling full longer. To make it even healthier, top it with some fresh fruit, nuts, or seeds for added nutrition.

Eggs are another great breakfast option for people with diabetes. They are high in protein and low in carbohydrates, making them a great choice for managing blood sugar levels. Plus, they are versatile and can be cooked in a variety of ways, so you can get creative with your breakfast.

If you’re looking for something a bit sweeter, try a smoothie. Smoothies are a great way to get in some extra nutrition, and they can be made with low-sugar fruits like berries. Just be sure to add some protein, like Greek yogurt or nut butter, to help keep you full.

No matter what breakfast you choose, it’s important to make sure it fits into your overall diabetes management plan. Talk to your doctor or dietitian to make sure you’re getting the right balance of nutrients to help you manage your diabetes.

According to the American Diabetes Association, 1.5 million people will be diagnosed with diabetes this year alone. If you’re someone who has been newly diagnosed, you most likely have a ton of questions about what your life will look like and what will need to change.

Oftentimes people with diabetes are encouraged to pursue a more active lifestyle, change their diet, and take medicine if needed. But when it comes to finding more healthy ways of eating, it can feel overwhelming trying to choose what’s best while still enjoying the foods you love.

According to Mayo Clinic, people with diabetes will benefit from a diet that helps them maintain a healthy weight, manage their blood sugar levels, and keep heart disease risk factors at bay like high blood pressure. To do this, they recommend a diet of “healthy carbohydrates, fiber-rich foods, fish, and ‘good’ fats.”

To learn more about how people can incorporate this healthier diet into their daily breakfast, we talked with Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, and a member of our medical expert board.

“If you have diabetes, your breakfast goal is a high fiber carbohydrate and a lean protein,” says Goodson.

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avocado toast with poached egg
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Goodson believes that the best breakfast for diabetes is one that combines fiber and protein in one meal because “both fiber and protein slow down digestion, meaning they help you get full faster and stay full longer. The slower digestion rate causes a slower release of sugar into the blood, helping to prevent a blood sugar spike after eating.”

With this in mind, Mayo Clinic also warns that diabetes can increase your chance of clogged arteries, so you’ll want to avoid saturated fats, trans fats, and extra sodium whenever you can. This includes breakfast foods like sausage, bacon, extra butter or margarine, and highly processed breakfast pastries.

Breakfast ideas with fiber and protein

Goodson says there are plenty of breakfast combinations to try if you’re aiming for healthy, fiber-rich carbohydrates and lean protein. Some of her recommendations include:

  • Oatmeal with peanut butter and berries paired with Greek yogurt
  • Eggs scrambled with veggies paired with whole-grain toast and avocado
  • Whole grain waffle topped with Greek yogurt and nuts and berries
  • Whole grain breakfast wrap with egg, 2% cheese, and veggies with an apple
  • Smoothie with cow’s milk, Greek yogurt, fruit, nut butter, and spinach

With so many endless options to try, having diabetes doesn’t mean that your breakfast has to be boring and bland!

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