Best Breakfast for Diabetes

Breakfast when you have diabetes should be low in carbs and higher in healthy fats, fiber, and protein. Starting your day with the right combination of nutrients can help keep your blood sugar down and give you the energy you need for a productive morning.

Tips for a Diabetes-Friendly Breakfast

Some people with diabetes experience higher blood sugar levels in the morning because the liver breaks down sugar stores overnight. At this time, your cells can also be a bit more resistant to insulin, the hormone that regulates blood sugar.

Eating a healthy breakfast can reduce your blood sugar and help prevent spikes later in the day.

There are four categories to try to include when planning a diabetes-friendly meal, whether for breakfast or other times of the day:

1. Fiber, such as low-sugar varieties of oatmeal, whole-grain bread, and whole-wheat/bran muffins
2. Lean protein, such as eggs, Greek yogurt, fish, tofu, or beans
3. Healthy fats, such as olive oil, avocado, coconut, and nuts
4. Non-starchy vegetables, such as peppers, tomatoes, onions, and especially dark leafy greens

Including these four types of food will ensure that your plate checks all the boxes of a satisfying, nutrient-dense meal. Plus, you'll set yourself up to make better meal choices throughout the rest of the day.

Focus on Fiber

When it comes to carbs on a diabetes-friendly diet, fiber is the shining beacon you should be searching for. Fiber helps slow the glucose response after a meal, helping to balance blood sugar.

Experts recommend at least 35 grams of fiber per day for people with diabetes. For those without diabetes, the recommended amount is 22 to 34 grams each day (depending on your age and sex).

For high-fiber breakfast options, try the following:

• Oatmeal (1/2 cup of dry steel-cut oats contains 10 grams of fiber)
• Avocado toast on whole-grain bread (contains 12 to 15 grams of fiber)
• A whole-grain waffle (5 grams of fiber)

Keep an eye on portions when planning a carb-centric meal. Your hands can serve as great visual tools. One serving of grains is usually 1/2 cup of dry grains, which generally fits in one cupped hand. You can measure cooked grains in 1 cup measurements or approximately two cupped hands.

Include Lean Protein

Protein is the building block for every cell in the body and is a great source of energy.

For people with diabetes, lean proteins provide energy without a lot of saturated fat, which is linked to heart disease. Animal-based breakfast proteins like eggs and turkey sausage are pretty standard. Greek yogurt is an excellent dairy-based protein. Plant-based protein sources include chickpeas, tofu, nuts, and seeds.

You can visualize a serving of protein by imagining a deck of cards. That's also about the size of the palm of your hand. A portion of protein should be around 3 to 6 ounces.

To boost your intake while staying low on carbs, try:

• A protein powder smoothie (whey, pea, or hemp protein powders)
• Greek yogurt with nuts
• A frittata with vegetables and greens
• Baked eggs with black beans and diced vegetables

Add Healthy Fats

From helping with vitamin absorption to heart and brain function, fats are an essential part of a healthy diet. However, not all fats are created equal.

Look for plant-based fats such as avocado, olive oil, nuts, seeds, and coconut. Also, choose high-quality sources of animal products such as whole-milk dairy.

Full-fat dairy was once thought to cause high cholesterol. Emerging evidence indicates that full-fat dairy may help to keep cholesterol balanced.

In terms of portions, a serving of liquid fats, such as olive oil, is usually 1 teaspoon. That's about the size of the tip of your thumb. A serving of nuts, seeds, or avocado is 1 tablespoon, or about the full length of your thumb.

Seek out omega-3 fatty acids, which are a special kind of protective, anti-inflammatory fat. Walnuts, chia seeds, flax seeds, and fatty fish (like salmon and tuna) are all great sources of omega-3s.

To help boost your healthy fats, try the following:

• Chia and flaxseed pudding topped with berries
• Smoked salmon and cream cheese on whole-grain toast
• Walnuts added to your oatmeal or smoothie

Avoid Processed Carbs

Not all carbs are the same in terms of quality. Bagels and broccoli are technically both carbs but are very different in terms of nutrient content.

Carbs are a quick source of energy, but for people with diabetes, eating processed carbs can lead to high blood sugar.

If you have diabetes, avoid processed carbs such as:

• Sugary cereals
• White bread and bagels
• Chips
• Crackers made from white flour
• Boxed pasta and rice
• Powdered mashed potatoes
• Pastries, muffins, cookies, and cakes
• Sugary drinks

These are not only less nutritious than unrefined whole grains, fruits, and veggies, they can also cause blood sugar spikes.

Diabetes-Friendly Recipes

The easiest way to have healthy breakfasts ready to choose is by meal prepping. Start small with two or three recipes you love and stock up on those groceries each week. Here are a few no-fail options:

Roasted Vegetable Egg Omelet

You can throw anything into an omelet. Using leftover vegetables from the night before is a great way to increase your nutrition, prevent spoilage, and boost your fiber content to help keep you full. Roasted vegetables add a nice texture and sweetness to an omelet. 

Power Yogurt Parfait

Instead of granola and syrupy fruit, combine plain Greek yogurt (which contains more protein than regular yogurt) and fresh or frozen fruit for a high-protein, high-fiber, satisfying breakfast. Top with chopped nuts for added crunch, flavor, protein, and healthy fats. Simple and satisfying.

Creamy Avocado Egg Salad Wrap

Avocado contains heart-healthy fat and fiber and makes a great substitution for mayonnaise. Simply blend chopped hard-boiled eggs with avocado and fill a tortilla wrap. Add some baby spinach for a nutritional boost.

Pumpkin Quinoa Blueberry Bowl

Quinoa is a low-glycemic, high-fiber, high-protein seed. It makes a great swap for oatmeal and is naturally gluten-free. Try adding canned pumpkin for added vitamin A and fiber and top with blueberries.

Grilled Peanut Butter and Strawberry Sandwich

Instead of grilled cheese, make a grilled peanut butter sandwich on whole-grain bread. Chop up a few strawberries for added fiber and sweetness. The combination of protein and fiber will help you stay full and satisfied. 

Banana Pancakes

These pancakes contain protein and fiber and have only two ingredients. Simply blend two large eggs with a medium-sized banana and cook in a lightly oiled pan. Flip when bubbles appear on the surface. Serve with warm berries.

Eggs Over Avocado Toast

A slice of whole grain toast with mashed avocado topped with a fried egg will give you the fiber, healthy fats, and protein you need to start your day.

Oatmeal With Berries

Steel-cut oats are less processed than regular breakfast oats and are a good choice for people with diabetes. Cook them in milk or unsweetened soy milk and add berries and nuts for extra fiber and vitamins.

Cottage Cheese Breakfast Bowl

A cottage cheese breakfast bowl is healthy and requires no cooking. Mix cottage cheese with plain Greek yogurt, nuts, unsweetened coconut flakes, and berries for a protein and fiber-rich breakfast. 

Low Carb Smoothie

Smoothies are versatile and easy to make. Just blend strawberries or your choice of low-glycemic fruits with unsweetened almond milk and plain Greek yogurt. Add avocado for an extra boost of healthy fats.

Summary

If you have diabetes, eating a balanced breakfast that's low in carbohydrates can help you manage your blood sugar levels. Your meal should include lean protein, healthy fats, fiber, and non-starchy vegetables. These can help to give your body energy while balancing out your blood sugar to begin your day.