6 easy breakfast ideas recommended by dietitians for people with diabetes
- Healthy breakfast ideas for those with diabetes include avocado toast, oatmeal, and an egg sandwich.
- If you have diabetes, make sure breakfast has a combination of protein, fats, and carbohydrates.
- Breakfast is especially important for diabetes as it can help manage blood sugar levels all day.
Breakfast is perhaps the most important meal of the day for people with diabetes because it can help stabilize blood sugar levels which are typically at their highest right after waking up. It can also prevent major blood sugar fluctuations for the rest of the day.
But there's a difference between incorporating breakfast into your diet and creating a balanced breakfast that works best for you, says Kara Wood, RD, a dietitian at the University of Iowa Hospitals and Clinics. Some breakfast ingredients and options are healthier than others.
How to build a diabetes-friendly meal?
Eating breakfast with diabetes is all about balance. Vanderwall says a healthy morning meal should consist of the following three food groups:
- Carbohydrates: Aim for carbohydrates high in fiber, like tomato or whole-wheat bread, and avoid refined carbohydrates like white rice. Dietitians specializing in diabetes will often teach you carb cycling, says Wood, which will explain how many carbs to try to eat at each meal to keep your blood sugar levels in balance.
- Healthy fats: Eating fats along with your carbohydrates, such as avocado or olive oil, will slow down digestion and the release of glucose into your bloodstream, says Vanderwall. If you eat a banana, it will bring your blood sugar up fast, but if you add peanut butter to the banana, then the glucose will be introduced into the bloodstream at a slower rate.
- Protein: Protein is a filling part of your breakfast and it will not impact your blood glucose levels. It also slows digestion. This makes eating protein, like eggs or Greek yogurt, a good compliment to your intake of carbohydrates in the morning.
Here are six easy breakfast ideas for people with diabetes.
1. A breakfast sandwich
This sandwich will give you necessary carbohydrates while protein from the egg keeps you full without spiking blood sugar levels. A study in 2018 found people who ate an egg every day had reduced fasting blood sugar levels.
Medical term: Fasting blood sugar levels refers to your blood sugar right when you wake up.
How to make it: Key ingredients include one whole-wheat English muffin, an egg, one slice of cheese, and one ounce of meat of your preference, says Wood. Along with this, you can also include ¾ cup of blueberries for added fiber or avocado slices for heart-healthy fats.
2. Oatmeal
Oatmeal contains carbohydrates, fiber, and protein. A large 2015 study found oats are beneficial to patients with type 2 diabetes due to their effect in decreasing blood sugar levels and cholesterol.
How to make it: With one cup of cooked oatmeal, add eight ounces unsweetened almond milk, one tablespoon of chia seeds, three tablespoons of walnuts, two tablespoons peanut butter powder, and a cup of strawberries on top.
3. Avocado Toast
The healthy fat from avocado slows digestion and keeps carbohydrates - which are normally processed quickly by the body - from absorbing into the bloodstream rapidly, says Cassandra Vanderwall, RD, a Clinical Nutritionist at UW Hospitals and Clinics.
How to make it: Vanderwall suggests a piece of whole-wheat toast, a sliced half avocado, and an egg for breakfast.
4. Cereal
If you have diabetes, you can still eat cereal for breakfast, but opt for a high fiber, whole grain cereal rather than a sugary, sweetened one, says Wood. Wholegrain cereals can aid in managing blood sugar levels by releasing glucose at a much slower rate thanks to their fiber content.
How to make it: Include additional food groups to the meal like a hard-boiled egg or peanut butter for a boost of protein.
5. Yogurt Parfait
Plain yogurt has few carbohydrates, says Wood, and it's high in protein, so it won't cause blood sugar levels to spike like other carbohydrates may. Some yogurts also contain probiotics, which lower fasting blood sugar and insulin level.
How to make it: For this breakfast, use eight ounces of unsweetened, plain Greek yogurt with a half cup pecans, one tablespoon of flaxseeds, one tablespoon of almond butter, and a cup of mixed berries, says Wood.
6. Trailmix
If you are in a rush in the morning and looking for a more grab-and-go option, Vanderwall says trail mix can be a good choice. This can include nuts for protein, small amounts of dried fruit, such as cherries or raisins, and you can throw some whole-grain cereal in the mix as well.
For dried fruit, it is important to keep the portion sizes low since they are high in sugar which spikes blood sugar. Generally, a good portion size is around 2 tablespoons.
How to make it: This recipe includes 1 cup multi-grain cheerios, ¾ cup almonds, and a third cup of dried cherries. You can also add mini-chocolate chips if you'd like.
Foods to avoid with diabetes
For people with diabetes, no food is completely off-limits, says Vanderwall. The real question is how much and how often. Some foods can increase your chances of high blood pressure, high cholesterol, and uncontrolled sugar, she says.
Some examples of foods you may want to avoid include:
- Sweetened drinks, such as soda or a sugary cappuccino coffee
- Packaged meats
- Sugary cereals
- Fried foods
- Whole milk
"[People with diabetes] don't have to avoid fruit," says Wood. "It's all about balance. If you really want an orange or a banana, which might spike your blood sugar, eat some protein and fat along with it to keep your levels stable."
Insider takeaway
Breakfast is a very important part of the day for someone with diabetes. Eating in the morning can keep your blood sugar levels under control and stable throughout the day.
Easy breakfast options, such as oatmeal, avocado toast, or a yogurt parfait, will give you the balanced meal you need with variations of carbohydrates, protein, and healthy fats. While there may be some foods to avoid if you have diabetes, what's more important is to keep your breakfast balanced and nutritious so you can avoid any unnecessary blood sugar fluctuations.
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