For many people, skipping breakfast is an everyday thing. However, for diabetics, starting with a good breakfast is essential.
Making a healthy breakfast for diabetes doesn’t have to be complicated. It doesn’t take more than 10-20 minutes.
This article details ten examples of healthy breakfasts for diabetics and how combining the ingredients to level your blood sugar in the morning is not a problem.
10 Examples of healthy breakfasts for diabetics
A diabetic breakfast should always have a source of healthy carbohydrates, protein, and plant fiber. This is the best way to start your mornings without uncontrolled blood sugar. Here are ten examples of diabetic breakfasts:
- Oat pancake
The oatmeal pancake is an ideal breakfast for type 2 diabetics. To make it: Beat two whites and one egg with 40 g of oatmeal until it reaches a fluffy consistency. Add one pinch of salt and place the mixture in a preheated pan with half a teaspoon of coconut oil over low heat. Wait until the mixture is firm and turn to the other side. Spread with lean cheese. Ready!
- Scrambled eggs with whole-wheat toast
A classic breakfast for people with diabetes is scrambled eggs with whole-grain toast. Add two eggs to a pan with olive oil. Stir the whites without breaking the yolks. Once they are firm, stir well and serve with two whole wheat toasts. Optional: add one tablespoon of cream cheese for more flavor.
- Unsweetened fruit smoothie
For a 5-minute breakfast, mix a cup of almond milk or plain nonfat yogurt with half a cup of fruits: strawberries, bananas, blueberries, or peaches. Add a tablespoon of oat bran to regulate glucose levels. Tip: freeze the fruits the day before to achieve a better consistency.
- Whole wheat tacos with fruits
A frequent question among people with diabetes is whether they can eat burritos (tacos, corn tortillas). The answer is yes: up to 2 whole-grain units per meal. They use a non-stick skillet and place it in a whole wheat tortilla for 2 minutes on each side. Add raspberries, almonds, red berries, and a sugar-free chocolate cube.
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- Oatmeal with cinnamon, banana, and chia seeds
Oatmeal is an ideal food for people with diabetes because it is a low glycemic index cereal. To make porridge, boil 200 mL of water, add 60 g of oatmeal and cook for 10 minutes. In the end, add half a banana, chia seeds, cinnamon, and two envelopes of stevia. Studies have confirmed that eating cinnamon for breakfast can level blood sugar. (1)
- Green detox smoothies
The shakes detox green low in sugar is an excellent choice for breakfast for people with diabetes. To prepare them: mix the juice of 2 limes with half a cup of frozen pineapple, 1 cup of spinach, and mint leaves. Add almond milk and two envelopes of stevia. Serve with 40 g of lean cheese and three whole-grain crackers.
- Nuts, yogurt, and fruits
A quick and straightforward diabetic breakfast is to take a handful of nuts and a serving of fruit and mix it with low-fat yogurt. The nuts will be the source of healthy fats; the fruit provides fiber, carbohydrates, and the yogurt protein—all the components you need to start the day healthily.
- Rye bread with cream cheese and avocado
Avocados are one of the foods with the most significant benefits for people with diabetes. They are foods rich in plant fiber and healthy fats. This combo allows you to maintain a feeling of fullness for longer and helps to improve sugar levels in the body. It is also simple to prepare: step on half an avocado with lemon and cream cheese, spread with a slice of rye bread, and serve with coffee.
- Protein bars, muesli, and coffee without sugar
If you don’t have that extra 15 minutes to get ready in the morning, this diabetic breakfast option is ideal. Make sure always to choose protein bars with no added sugar. You can also prepare the day before or in the week to ensure that they do not contain ingredients not allowed in a diet for type 2 diabetics.
- Nopal sandwich with ham and cheese
Studies have shown that eating cactus for breakfast can improve insulin levels. (4) Before cooking, it should be rinsed with water to remove the viscous liquid that coats the surface of the pulp. An ideal breakfast recipe for people with diabetes is to sauté it in coconut oil and add ham, cheese, and tomatoes. Sauté it on the grill for five more minutes, and that’s it.
Tips when making breakfast for people with diabetes
According to studies, skipping breakfast may be associated with an increased risk of type 2 diabetes. (2,3)
The regular consumption of healthy breakfasts can be used to prevent this disease. However, it is not about eating just anything.
Make sure you always have the essential ingredients to prepare a diabetic breakfast. A forgetfulness in shopping can lead you to the temptation of other examples of less healthy breakfasts.
All people with diabetes should keep track of the numbers or amount of carbohydrates they are eating at each meal of the day. These figures can be expressed as grams of net carbohydrate per meal.
If you are unsure how to do it, consult your nutritionist doctor or check the following table: Table of net carbohydrates for diabetics PDF.
A diabetic breakfast should always have a source of complex carbohydrates, protein, and healthy fats.
You don’t need to be an expert in the kitchen or spend half an hour every day for breakfast.
Oatmeal, fresh fruits, whole-grain bread, and nuts are easy foods recommended for regulating blood sugar levels.