Introduction
If you have diabetes, it’s important to make sure you’re eating the right foods to help manage your blood sugar levels. Eating a healthy breakfast is a great way to start your day off right and help you stay on track with your diabetes management. But what are the best breakfast foods to eat if you have diabetes? According to dietitian and nutritionist, Eat This Not That, there are certain breakfast foods that are better for people with diabetes than others. In this article, we’ll discuss the best breakfast foods to eat if you have diabetes, as well as some tips for making healthy breakfast choices.
The Best Breakfast Foods 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 the right foods for breakfast. Eating a healthy breakfast can help you manage your blood sugar levels and keep your energy levels up throughout the day. But what are the best breakfast foods to eat if you have diabetes? We asked a dietitian to share her top picks.
1. Oatmeal
Oatmeal is a great breakfast option for people with diabetes. It’s high in fiber, which helps slow down the absorption of sugar into the bloodstream. Plus, it’s a great source of complex carbohydrates, which can help keep your blood sugar levels stable. Try adding some fresh fruit, nuts, or seeds to your oatmeal for an extra nutritional boost.
2. Eggs
Eggs are a great source of protein and can help keep you feeling full for longer. They’re also low in carbohydrates, which can help keep your blood sugar levels stable. Try making an omelet with some vegetables or a frittata with some lean protein for a nutritious breakfast.
3. Greek Yogurt
Greek yogurt is a great source of protein and calcium, and it’s low in carbohydrates. Try adding some fresh fruit or nuts for an extra nutritional boost. You can also use Greek yogurt as a base for a smoothie or parfait.
4. Avocado Toast
Avocado toast is a great breakfast option for people with diabetes. Avocados are high in healthy fats and fiber, which can help keep your blood sugar levels stable. Try topping your toast with some fresh vegetables or a poached egg for an extra nutritional boost.
5. Whole Grain Toast
Whole grain toast is a great source of complex carbohydrates, which can help keep your blood sugar levels stable. Try topping your toast with some nut butter or a poached egg for an extra nutritional boost.
Bottom Line
Eating a healthy breakfast is important for people with diabetes. Try incorporating some of these breakfast foods into your diet to help keep your blood sugar levels stable and your energy levels up throughout the day.
Diabetes can make mealtimes feel overwhelming and confusing. Between choosing foods that don’t spike your blood sugar and making sure you’re keeping track of that carb count, it’s no wonder breakfast can be a hard meal to cook for—especially given that so many popular breakfast foods are loaded with added sugars. So what’s a diabetic to do?
Whether you’ve been diagnosed with type 2 diabetes, you’re pre-diabetic, or you’re simply looking to keep that blood sugar low, we’re setting the record straight with the best breakfast foods to eat for diabetes. We would even argue these options are great for anyone who’s working toward better health!
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Eggs are a powerful protein-packed breakfast option to keep blood sugar levels stable all day. Many studies have found that beginning your day with a high-protein breakfast can prevent drastic swings in your blood glucose for hours to come.
Omelets are a filling option because they can be packed with nutrient-dense veggies and a sprinkle of cheese for extra satisfaction!
If you’re focused on macronutrient-balanced meals, add a slice of whole-grain toast to round out this hearty breakfast.
For even more recipe ideas, check out our list of the 19 High Protein Breakfasts That Keep You Full.
Greek yogurt is packed with protein and can be quite low in natural sugars, as the bacteria in yogurt utilize lactose sugar during the fermentation process.
Choose a plain or no sugar added variety for the best blood sugar balance, like one of these Best Greek Yogurts, According to Dietitians.
Opt for high-fiber, filling toppings to round out this breakfast option. Consider chia seeds, berries, and nuts as easy add-ons to your breakfast bowl!
While oatmeal is predominantly a complex carb, it’s a superstar when it comes to its health benefits. Oatmeal is chock-full of soluble fiber, which is responsible for a lower blood sugar response and aids in decreasing cholesterol.
Balance out your bowl by adding chia seeds, flaxseeds, protein powder, nuts, and fresh or frozen fruit.
For an easy recipe, you can combine 1/2 cup of dry oats with one cup of water, a scoop of vanilla protein powder, one tablespoon of chia seeds, and top with a cup of berries or half a banana!
A breakfast hash is an easy meal to prepare as a big batch for the week. It reheats even better than the first time. Make this one on Sunday, and set yourself up for success for the week.
Start with sweet potatoes or regular potatoes. Add in some breakfast veggies like onions, peppers, and mushrooms. Season with garlic powder and pepper.
You can roast these ingredients in the oven or sauté them on the stovetop. Either way, this dish is a crowd pleaser!
For best blood sugars, add a protein. Consider adding some chicken sausage or an egg on top to complete the dish.
We’ve all heard of breakfast for dinner, but what would dinner leftovers for breakfast look like?
Repurpose steak into steak and eggs, roasted veggies into a hash or make a breakfast burrito with leftover rice, beans, and salsa.
Get creative here! Just because it doesn’t have typical breakfast foods doesn’t mean we can’t eat it at breakfast time. Focus on balanced options by including a protein source and high-fiber carb. Bonus points if you also get a veggie into breakfast.
For even more tips for diabetics, read these next: