Breakfast options for diabetics: 10 Easy Breakfast Ideas for Type 2 Diabetes
10 Easy Breakfast Ideas for Type 2 Diabetes
1. Breakfast Smoothie With Berries and Greek Yogurt
You don’t have to say “So long” to smoothies for breakfast, even if you have type 2 diabetes. The key is to make sure it’s a balanced smoothie, with protein and fiber, and that it’s relatively low in sugar. Moderation is key, so stick to a small glass.
Take this Very Berry Smoothie recipe from Jill Weisenberger, RDN, CDCES, of Yorktown, Virginia, the author of Diabetes Weight Loss Week by Week. “What I love about this smoothie — besides that it’s delicious — is that it’s packed with protein just from the Greek yogurt — no protein powders needed,” she says. Each 1½ cup serving of this smoothie offers a whopping 22 grams (g) of protein, with 30 g of carbs and 5 g of fiber.
Plus, because the recipe has just four ingredients — yogurt, frozen berries (a good way to get fiber), sweetener of your choice (optional), and milk — makes it a perfect breakfast when you’re in a rush. “It’s fast and even portable, and all the ingredients are something you’d have at home or that are easy to substitute,” adds Weisenberger.
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RELATED: 7 Creative, Diabetes-Friendly Smoothie Ingredients
2. Whole-Wheat Blueberry Muffins With a Protein-Rich Side
Baked goods like muffins don’t have to be off the table if you have diabetes, especially if you whip up a batch of whole-wheat blueberry muffins like these from Vincci Tsui, RDN, who’s based in Calgary, Alberta. “A common myth about diabetes is that sugar and carbs need to be avoided in order to manage blood sugars,” says Tsui. “Combining higher glycemic index foods with protein-rich foods in a meal can help lower your glycemic load, keeping blood sugar and energy levels stable,” she says.
The glycemic index (GI) measures how certain foods affect blood glucose (sugar) levels, according to Johns Hopkins. GI accounts both for how high the food raises blood sugar levels and for how long after your meal. All foods are ranked from 1 to 100, and foods seen as “high” on the GI (greater than 70) increase blood sugar quicker than those considered low (less than 55), Johns Hopkins notes.
Meanwhile, the glycemic load (GL) is another metric that some healthcare professionals believe offers a more accurate picture of how a food impacts your glucose numbers than GI, according to Harvard Medical School. It takes into account not just the GI but also “glucose per serving.” So, watermelon has a GI of 80 (which is considered high), but because one serving has so few carbs, the GL for watermelon would be 5, which is low.
Still, the food you eat does not stand alone — people often group foods together, which in some cases can have a positive impact on the GL, according to Johns Hopkins. For example, they say that if you eat plain bread, your glucose afterward isn’t the same as when you eat bread with peanut butter, which provides protein (3.55 g per tablespoon), notes the USDA.
Tsui recommends combining a high-fiber muffin like this one with Greek yogurt (for a yummy take on a parfait), a slice of cheese, or a hard-boiled egg for a quick, satisfying and diabetes-friendly breakfast. If you’re opting for yogurt, reach for the nonfat, plain Greek variety to cut down on total fat and help regulate your weight. A 150 g container of nonfat, plain Greek yogurt provides 15.3 g of protein, according to the USDA.
Last, keep in mind that each muffin alone has a little over 27 g of carbs.
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RELATED: Why Greek Yogurt Should Be Part of Your Diabetes Diet
3. Whole-Grain Cereal With Oatmeal, Egg, and Ground Flaxseed
Hot or cold, the right cereal makes a great breakfast. “Oatmeal,” for example, “can either be a super bland, boring breakfast that leaves you hungry an hour later — or, done right, it can be delicious and satisfying,” says Anne Mauney, MPH, RDN, of Alexandria, Virginia, creator of the website Fannetastic Food. “This high-protein oatmeal recipe has staying power — and is made diabetes-friendly by the addition of protein from eggs and milk and healthy fat from ground flaxseed, both of which will help keep your blood sugar more stable and also keep you full for longer.” You heard that right — the oatmeal recipe calls for eggs, which gives the bowl 13 g of protein per serving, says Mauney.
What’s more, the flaxseed provides a nice helping of fiber. When eaten alone, 1 tablespoon of ground flaxseed provides 1.91 g of fiber, which is 7 percent of the daily value (DV). It also ramps up your protein intake, with 4 g per 2 tablespoon (tbsp) serving, notes the USDA. Your carb tally per serving will be 36 g.
Oatmeal made with eggs and ground flaxseed might seem complicated, but all you have to do is add the ingredients (there are only six) in a pot on the stovetop, and cook while stirring for five minutes. It’s that easy!
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RELATED: How to Prepare Oatmeal When You’re Managing Type 2 Diabetes
4. Vegetarian Eggs and Lentils on Toast
12 Foods to Avoid if You Have Type 2 Diabetes
What’s on your plate? It’s an important question. One of the most essential steps to avoiding complications from type 2 diabetes is managing your diet, says William Sullivan, MD, a senior physician at Joslin Diabetes Center and an assistant professor of medicine at Harvard Medical School in Boston.
Furthermore, a healthy diet is critical right now with the spread of COVID-19, the disease caused by the novel coronavirus. People with diabetes are more at risk for serious complications from the illness, according to the American Diabetes Association (ADA). For that reason, you’ll want to do everything you can to ensure you’re in good health.
This means knowing both what to eat and what not to eat. To keep your blood sugar in check, you’ll want to avoid less-healthy foods, such as foods or drinks with added fats, sugars, and sodium, according to the Mayo Clinic. At the same time, you’ll want to choose healthy sources of carbohydrates (including fruits; vegetables; whole grains like brown rice; legumes, such as beans and peas; and lowfat or fat-free dairy products, such as milk and yogurt), heart-healthy fish, and “good” fats, like nuts, avocados, and olive oil.
RELATED: 20 Delicious Ways to Eat Heart-Healthy Fats
Type 2 diabetes increases your risk of heart disease and stroke, so avoiding saturated fats is key.
According to the Mayo Clinic, foods that contain saturated fat include:
- Whole-fat dairy products (butter, cheese)
- Coconut oil
- Egg yolks
- Baked goods
A healthy diet is even more critical if you’re overweight. “Weight loss has a dramatic effect on controlling diabetes,” says Dr. Sullivan. Losing just 10 to 15 pounds may help you prevent and manage high blood sugar, according to the ADA. In fact, losing just 5 to 10 percent of your body weight has also been shown to help some people reduce the amount of diabetes medication they need, according to an article published in June 2015 in the journal Diabetes Care.
Here are 12 foods that you should specifically avoid — or at least limit — to help manage type 2 diabetes.
Diabetic Diet Guide: What to Eat, Best Weight Loss Plans, How to Cut Carbs, and More
Is It Important to Monitor Caloric Intake if You Have Diabetes?
While it can be helpful, it’s not absolutely necessary to track how many calories you’re taking in daily. “Although tracking calories can be beneficial when it comes to weight reduction, you can lose weight and still have a poor nutritional quality to your diet,” Palinski-Wade points out.
Therefore, if you do count calories, make sure you’re also focused on healthy-food choices. You can also track your food intake, she says, which will let you “monitor portions as well as how certain foods and mealtimes impact blood glucose levels,” she says.
The National Institutes of Health (NIH) recommends the following calorie guidelines for people who are managing diabetes: (12)
- About 1,200 to 1,600 calories a day for small women who are physically active, small or medium-sized women interested in weight loss, or medium-sized women who are not physically active
- About 1,600 to 2,000 calories a day for large women interested in weight loss, small men at a healthy weight, medium-sized men who aren’t physically active, or medium-sized or large men interested in weight loss
- About 2,000 to 2,400 calories a day for medium-sized or large men who are physically active, large men at a healthy weight, or a medium-sized or large women who are very physically active
How Cutting Carbs Can Help You Stabilize Unbalanced Blood Sugar Levels That Result From Diabetes
The best course of action is managing the amount of carbohydrates you eat. “Although individual carbohydrate goals will vary based on age, activity level, medication, and individual insulin resistance levels, it’s imperative to avoid having too many carbohydrates in one sitting,” says Palinski-Wade. For reference, if you have prediabetes or type 2 diabetes and don’t take medication, cap carbs to no more than 60 grams (g) per meal (four carbohydrate servings).
The best sources of carbohydrates for someone with diabetes are fiber-rich sources from whole foods, which can help improve glucose control. These include fruits, vegetables, fat-free or low-fat dairy, and whole grains. Limit sugar and refined grains, like white bread and pasta.
Why You Should Include Fiber in Your Diabetes Meal Plan
An excellent way to trim your waistline and stabilize blood sugar is reaching for foods high in fiber. Fiber isn’t digested by the human body, so fiber-rich foods with carbohydrates do not raise blood sugar levels as quickly because they are processed more slowly. Fiber-rich foods can also help you feel fuller for longer, aiding weight loss, helping prevent obesity, and maybe even warding off conditions such as heart disease and colon cancer. (13)
Unfortunately, most adults don’t eat enough fiber. (14) Whether a person has diabetes or not, they should aim to follow the same recommendations. Women should get at least 25 g of fiber per day, while men need at least 38 g per day, Palinski-Wade says.
What Are the Best Sources of Carbohydrates for People With Type 2 Diabetes?
You can find carbohydrates in whole grains, fruits, vegetables, legumes and beans, and dairy. Don’t shy away from them, either, as they supply necessary vitamins, minerals, and fiber, the NIH points out. (15) Good sources of carbs include:
- Whole grains, like whole-wheat pasta and bread, brown rice, oatmeal, and quinoa
- Nonstarchy veggies, like peppers, eggplant, onion, and asparagus
- Starchy veggies are okay to eat in moderation, just mind the carbohydrate content. Examples include sweet potatoes and corn.
- Nonfat or low-fat dairy, like unsweetened yogurt and cottage cheese
- Beans and legumes, like black beans, chickpeas, and lentils
RELATED: 5 Tricks for Getting Enough Fruits and Veggies
What Are the Best Types of Proteins When Managing Type 2 Diabetes?
One-quarter of your plate should contain a source of lean protein, which includes meat, skinless poultry, fish, reduced-fat cheese, eggs, and vegetarian sources, like beans and tofu. (3) Enjoy these diabetes-friendly options: (16)
- Beans, including black or kidney beans
- Nut butter
- Fish, such as tuna, sardines, or salmon
- Skinless poultry
- Low-fat or fat-free cottage cheese
- Reduced-fat cheese or regular cheese in small amounts
- Lean beef, like sirloin or tenderloin
What Are the Best Sources of Healthy Fats if You Have Type 2 Diabetes?
Fat is not the enemy, even if you have diabetes! The key is being able to tell unhealthy fats from healthy fats and enjoying them in moderation, as all fats are high in calories.
But type matters more than amount: Aim to limit saturated fat to no more than 10 percent of total calories, Palinski-Wade advises.
Consider opting for these sources of healthy fat, per the American Diabetes Association (ADA): (17)
- Oils, including canola, corn, and safflower
- Nuts, such as almonds, peanuts, and walnuts
- Olive oil
- Seeds, including sesame, pumpkin, and sunflower
What Are the Best Sources of Dairy When You Have Type 2 Diabetes?
The goal with dairy is to choose sources that are nonfat or low-fat (1 percent) to save on saturated fat. Also, remember that while these sources offer protein, they are also another source of carbs, so you need to factor them into your carb allotment.
- Nonfat or 1 percent milk
- Nonfat or low-fat plain yogurt (as well as Greek yogurt)
- Nonfat or low-fat cottage cheese
- Nondairy milk, like soy milk or almond milk
- Reduced-fat cheese
RELATED: Yogurt for Diabetes: How Does Yours Stack Up?
What Are the Best Grains for People With Type 2 Diabetes?
Don’t fear grains either — they’re a great source of heart-healthy fiber. Aim to make at least half of your grain intake whole grains. (3) Here are some great options:
- Old-fashioned or steel-cut oats
- 100 percent whole-wheat bread, wraps, or tortillas
- Whole-grain cereal (without added sugar)
- Brown rice
- Whole-grain pasta
- Wild rice
What Are the Healthiest Condiments for Managing Type 2 Diabetes?
Sugar hides in many condiments, like ketchup, BBQ sauce, and marinades. Always read the label, and choose the lower-sugar option that best fits in with your diet and goals. Here are a few condiments suggested by the ADA that boost the flavor of foods without causing a sugar overload. (18,19)
- Mustard (Dijon or whole-grain)
- Olive oil
- Vinegar, including balsamic, red or white wine, or apple cider varieties
- Spices and herbs
- Light salad dressing (without added sugar)
- Hot sauce
The Best Foods to Eat Regularly if You Are Living With Type 2 Diabetes
Certain foods are considered staples in a type 2 diabetes diet. These are foods that are known to help control blood sugar and promote a healthy weight. They include:
- Fiber-rich fruits and nonstarchy vegetables, such as apples and broccoli
- Lean sources of protein, such as boneless, skinless chicken, turkey, and fatty fish, like salmon
- Healthy fats, such as peanut butter, nuts, and avocado (in moderation)
- Whole grains, like quinoa and barley
- Nonfat or low-fat dairy, like milk and plain yogurt
The Top Foods to Limit or Avoid if You Have Type 2 Diabetes
Likewise, certain foods are known to throw blood sugar levels out of whack and promote unhealthy weight gain. Foods that should be limited or avoided if you have type 2 diabetes include:
- White bread and pasta
- Canned soups, which are high in sodium
- Microwaveable meals, which are also high in sodium
- Sources of saturated fat, like bacon or fatty cuts of meat
RELATED: The Best and Worst Foods to Eat in a Type 2 Diabetes Diet
Common Diabetes Food Myths You Shouldn’t Believe
With all the info out there on how you should or shouldn’t eat, it’s easy to get caught up in false information. Here are several myths to ignore, starting now:
You can never have your favorite foods again. Not true — even if it’s a sugary cupcake or white bread. “Although no one should make these foods a regular part of their meal plan, there are no foods that are entirely off limits with diabetes,” Palinski-Wade says.
Sugar is bad. Eat no more than 10 percent of your total calories from added sugars, Palinski-Wade recommends. This is no different than the guidelines for everyone, meaning you can still enjoy a few bites of dessert if you’d like.
RELATED: The Truth About Eating Sugar and Your Risk for Type 2 Diabetes
You shouldn’t eat fruit. The positive news about berries, apples, and melons (in addition to numerous other types of fruit) is that they contain health-promoting vitamins, antioxidants, and fiber, points out Palinski-Wade. Fruit can definitely be part of your diabetes diet.
You have to make yourself a separate meal. Diabetes is not a sentence to eat boring, bland foods. You can eat the same food as your family, and even add in special foods here and there, according to the Joslin Diabetes Center. (20)
Going Low-Carb for Diabetes: Does It Work?
Carbs have been traditionally looked at as the enemy of people with type 2 diabetes, but they don’t have to be. You can still eat carbs — including grains — on a diabetes eating plan, says Palinkski-Wade. The key is to get those carbs from smart sources (whole grains, legumes, fruit, dairy), limit your carb intake to no more than 60 g per meal (in general), and space them out throughout the day for best blood sugar control.
But if you are interested in going low-carb, there is some evidence that this type of diet plan can be beneficial to those with type 2 diabetes. For instance, a preliminary research review in 2017 found that a low-carb plan helped adults with diabetes lower their triglyceride levels and boost “good” HDL cholesterol. It may also have mind-body benefits, as people said they were less stressed and happier between meals. (21) Another review concluded that low-carb diets drop blood glucose levels and allow people to use less medication, or eliminate it completely. The authors recommend it as a first-line treatment for diabetes. (22)
While the benefits are exciting, if you do go low-carb, be aware of the risks, which include nutrient deficiencies. You may also not get enough fiber if you’re not eating enough nonstarchy vegetables. Eating too much protein can also compromise kidney health. (23)
RELATED: Is a Low-Carb or Low-Fat Diet Better for Weight Loss?
What Are the Best Popular Diet Plans for People Managing Type 2 Diabetes?
Healthy eating, following the guidelines below on building a diabetes meal plan, and focusing on making nutritious choices most of the time can help you shed weight.
Working with a registered dietitian who is also a certified diabetes educator can help you reach your goal weight while meeting all of your nutritional needs.
That said, you may like the direction offered by a diet plan. The two that are suggested for people with diabetes time and time again are the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Unlike so-called “diets” (many of which are designed only for the short term), these eating approaches aim to set the foundation for building and maintaining lifelong habits.
Palinski-Wade favors the Mediterranean diet because “it’s been researched for decades and has been shown to be beneficial at reducing the risk of heart disease,” she says. That’s important because people with diabetes are up to four times more likely to die from heart disease compared with adults without diabetes.
Following the Mediterranean diet, you’ll focus on whole foods in the form of fruits and vegetables, whole grains, olive oil, legumes, nuts, and poultry and fish, while limiting red meat. (24)
Another diet option to consider is the DASH diet. “The DASH diet has been found to be beneficial at reducing blood pressure levels, a key risk factor for heart disease and kidney disease. Because both of these disease risks are elevated with diabetes, this style of eating may promote a reduction in the risk of comorbid conditions associated with diabetes,” Palinski-Wade explains.
Similar to the Mediterranean diet, the DASH diet promotes eating fruits and vegetables, whole grains, fish and poultry, beans, nuts, as well as fat-free or low-fat dairy. You’ll also cap sodium to 2,300 milligrams (mg) per day (1,500 mg if advised by a doctor). (25)
What Are Some Diet Plans That May Benefit People With Type 2 Diabetes?
While it’s best to talk to your doctor before starting any diet plan, it’s especially important to talk to them if you’re interested in the following:
Ketogenic Diet You’ll eat very few carbs on this plan (20 to 50 g a day) to achieve a state of ketosis, where your body burns fat for fuel instead of carbs. “There is some research that suggests ketogenic diets may help to reduce insulin resistance and improve blood glucose levels,” says Palinski-Wade. Indeed, one study of adults with type 2 diabetes who followed a ketogenic diet for 10 weeks improved glycemic control and helped patients lower their dosage of medication. (26) Still, it’s a controversial diet, so make sure to weigh the pros and cons with your physician.
RELATED: What Is the Ketogenic Diet? Here’s Everything You Need to Know
Intermittent Fasting (IF) IF asks you to limit the time you eat to a certain number of hours per day, or to eat a very low number of calories on certain days. And limited research (small studies and animal trials) have shown benefits to fasting glucose and weight. That said, skipping meals may hinder blood sugar control or cause low blood sugar (hypoglycemia), especially if you’re on insulin, so talk to your doctor about the risks and benefits before attempting.
Paleo Diet The premise of this plan is to eat like our hunter-gatherer ancestors, focusing on fruits, vegetables, nuts, lean meat, and certain fats. (It eliminates grains, legumes, and most dairy.) One study in 2015 found that both paleo diets and the guidelines from the ADA improved glucose control in patients with type 2 diabetes — though the paleo dieters came out on top. (27)
RELATED: What Is the Paleo Diet? If It’s Good for Diabetes, What to Eat, and Benefits and Risks
What Are the Worst Popular Diet Plans for People Living With Type 2 Diabetes?
Any diet that is gimmicky, not backed by research, is too restrictive, or makes too-good-to-be-true promises (like losing X amount of weight in a certain amount of time) is worth skipping.
Examples include juice fasts, cleanses or detoxes, the cabbage soup diet, the military diet, and the Body Reset Diet. (The last ranked #40 out of 40 of diets analyzed by U. S. News & World Report’s rankings of best diets for diabetes.) (28)
RELATED: US News’ Best Health and Weight Loss Diets for 2018
4 Tips for Building a Good Diabetes Meal Plan
Your first stop should be connecting with a registered dietitian who is a certified diabetes educator — search for one near you at EatRight.org — and your primary doctor to figure out how many carbohydrates you should eat per meal based on your individual needs, says Palinski-Wade. From there, follow these steps:
Know “like” foods. Use a diabetes exchange list, which tells you how foods compare in terms of their carbohydrate content. For instance, 1 apple and ½ cup applesauce both contain about 15 g of carbs. (29) Or learn how to count carbohydrates — a system of thinking of carbohydrates in foods in 15 g units. This will help you determine proper portions.
Use the Create Your Plate tool. When you’re just getting started, it’s helpful to envision exactly what your plate should look like. The ADA has a Create Your Plate tool that will help immensely. (30) With enough practice, this will become second nature. They recommend filling half your plate with nonstarchy vegetables (broccoli, spinach, tomatoes), one-quarter with grains (preferably whole) or starchy foods (sweet potato, plantain), and another quarter with lean protein (beans, seafood, skinless chicken).
Top it off. A smart addition to the meal is a serving of fruit or nonfat or low-fat dairy. Drink water or unsweetened tea or coffee.
Season right. Using salt on your foods is fine (and enhances the flavor), but watch how much you add. Aim for less than 2,300 mg of sodium per day (and less than 1,500 mg daily if you have heart disease). (31) Using dried herbs and spices is another way to add sodium-free flavor to foods for no calories. (32)
A Diabetes Diet Sample Menu to Follow
Breakfast: Veggie omelet (1 whole egg plus 2 egg whites), topped with reduced-fat cheese, plus fruit
Snack: Plain, nonfat or low-fat Greek yogurt and berries
Lunch: Salad (dark lettuce or leafy greens) topped with chicken breast and chickpeas with olive oil and vinegar dressing
Snack: Celery and carrot sticks with nut butter
Dinner: Grilled salmon, steamed broccoli, and quinoa
Breakfast: Fruit smoothie made with low-fat milk, yogurt, and chia seeds (optional)
Snack: Unsalted almonds with a piece of fruit
Lunch: Turkey chili with reduced-fat cheese
Snack: Sliced vegetables and hummus
Dinner: Tofu and veggie stir-fry over brown rice
Breakfast: Old-fashioned or steel-cut oatmeal topped with fruit and nuts
Snack: Roasted chickpeas
Lunch: Turkey sandwich on whole wheat with sliced veggies
Snack: Fat-free or low-fat cottage cheese with a sliced peach
Dinner: Tray bake (all foods baked on the same tray) made with shrimp and roasted vegetables
RELATED: The 8 Best Snacks for Blood Sugar Control
3 Simple Tips for Dining Out With Type 2 Diabetes
It can seem tough to navigate a menu when you’re eating out, but it’s not impossible. Enjoy your time with friends and eat delicious food with these guidelines from Palinski-Wade:
Have an app before you leave. It’s tempting to “save up” calories throughout the day to help plan for a night out, but that approach can backfire. You’ll be famished by the time you get there and less likely to make a healthy choice when you order. Eat a small, healthy snack before you go, like some nuts or a low-fat plain yogurt. “This can help decrease hunger and prevent overeating” she says.
Envision your plate. Ideally, your plate should look very similar to how it does at home — with a couple of small tweaks: 1/2 vegetables (steamed if possible), 1/4 lean protein, and 1/4 whole grains. “You want to be careful not to eat too many carbs at one sitting, and avoid meals packed with saturated fat,” says Palinski-Wade.
Sip smart. Alcohol stokes your appetite, so if you do have alcohol (make sure to talk to your doctor first if you’re on medication), do so near the end of the meal. Limit it to one glass.
RELATED: 9 Dining-Out Tips for People With Diabetes
How to Find Extra Help Building a Type 2 Diabetes-Friendly Diet
If you have diabetes, you already know how helpful having a strong support system can be. But that network should extend beyond just your friends and family. That’s where that registered dietitian or certified diabetes educator comes into play.
“Diabetes is a very individual disease. Depending on factors like your age, activity level, insulin resistance, and medication, your dietary goals and carbohydrate goals can vary greatly,” Palinski-Wade explains.
A professional who knows nutrition and diabetes inside and out can help you create a plan that meets your goals for weight loss and glucose levels, but isn’t so restrictive that you can’t enjoy your favorite foods, she adds.
The Best Websites or Blogs for Type 2 Diabetes Meal Inspiration
5 Excellent Books That Offer Type 2 Diabetes-Friendly Recipes
- The Type 2 Diabetic Cookbook & Action Plan: A Three-Month Kickstart Guide for Living Well with Type 2 Diabetes by Martha McKittrick, RD, CDE and Michelle Anderson
- Diabetes Weight Loss: Week by Week — A Safe, Effective Method for Losing Weight and Improving Your Health by Jill Weisenberger, RD, CDE
- Diabetic Cookbook for Two: 125 Perfectly Portioned, Heart-Healthy, Low-Carb Recipes by Jennifer Koslo, RD
- Eat What You Love Diabetic Cookbook: Comforting, Balanced Meals by Lori Zanini, RD, CDE
- The American Diabetes Association Diabetes Comfort Food Cookbook by Robin Webb
RELATED: 13 Books That Can Help You Live Better With Diabetes
Putting It All Together: Why Diet Choices Are Key for Type 2 Diabetes Management
Your diet is one of the main pillars of good diabetes control. “What you eat can help or hinder insulin resistance,” says Palinski-Wade.
While it seems like there is a lot to remember, the basic tenets boil down to simple, nutritious eating.
In the end, you can cut through the noise by considering a few things when you sit down to eat: Aim for “a well-balanced diet limited in simple sugars and rich in whole plant-based foods, such as vegetables and fruit, along with lean proteins, whole grains, and healthy, plant-based fats,” she says.
Remember that and you don’t need to follow a ton of rules — even when you have type 2 diabetes.
For more advice on eating to manage type 2 diabetes, check out Diabetes Daily’s article “How 7 People With Diabetes Are Rocking Their A1C While Eating 7 Different Ways”!
Smoothies, oatmeal, eggs, and more
Sugary cereals, bagels with cream cheese, and fried bacon are all popular breakfast foods, but they are not healthful options and can be poor choices for people with type 1 or type 2 diabetes.
Breakfast is an essential meal. Research shows that people with diabetes who eat breakfast are less likely to overeat throughout the day.
Unfortunately, many breakfast options contain processed carbohydrates and sugars, which can lead to blood sugar spikes. In addition, people with type 2 diabetes who are trying to control their weight need to avoid or limit foods that are high in fat and sugar.
Diabetes also increases the risk of high blood pressure and cardiovascular disease, so a person with this condition should minimize their intake of salty foods and unhealthful fats, especially animal fats.
However, there are many alternatives to sweet, high-fat, or salty breakfasts. People can make a few tweaks to classic breakfasts to make them suitable, while some less traditional options can be surprisingly tasty and satisfying.
The best breakfast is one that is high in fiber but low in added sugar, carbohydrates, and salt. Nutrient-dense foods provide a feeling of fullness, which can make it easier for people to resist unhealthful snacks.
In this article, we look at some healthful and tasty breakfast options for people with diabetes.
Premade fruit juices often contain added sugar that the body absorbs rapidly. Some contain artificial sweeteners, which research suggests may trigger blood sugar spikes or affect insulin sensitivity and gut bacteria.
A homemade smoothie offers the same sweet taste as juice, but it can also provide nutrients that boost overall health and help fight hunger.
Here are some ways to include different nutrients in a smoothie:
Fiber: Load up on fiber by including spinach, kale, or avocado in a smoothie and also mixing in a handful of oats or seeds, such as chia or flax. Add sweetness by blending in frozen berries, bananas, apples, or peaches.
Studies show that fiber — especially cereal fiber — can help reduce the absorption of glucose and contribute to the effective management of blood sugar levels.
Fiber can also help control cholesterol levels and reduce the risk of cardiovascular disease and heart disease.
Fat and protein: Adding some protein and healthful fat can make the smoothie more satisfying and leave a person feeling full for longer. Protein can also slow down the digestion of the carbohydrates. Sources of healthful fat include nuts, seeds, and avocado.
For protein, adding one-half of a cup of low-fat Greek yogurt can create a creamy and satisfying texture. Alternatively, a person can mix in a protein powder.
Diabetes-friendly smoothie idea
This smoothie recipe should be suitable for most people with diabetes:
- Blend 2 cups of frozen raspberries, blueberries, and strawberries with a whole avocado and one-half of a cup of kale.
- Add either water, almond milk, green tea, or low-fat milk to thin the consistency.
- Mix in chia seeds to add good fat and extra fiber. In balance with the fruit, the seeds will not affect the taste.
Risks of smoothies
Remember that while a smoothie is a drink, it provides all the nutrients and calories of a meal. It is important to take into account the carbs and calories that it contains and to avoid eating a full meal alongside it.
Berries and other fruits lose some of their nutritional value during blending. Any processing will break down fibers, making a food’s carb content easier for the body to digest and potentially increasing the risk of a sugar spike.
Learn more here about smoothies for people with diabetes.
Oatmeal is rich in fiber, which means that it can slow blood sugar absorption, ease digestion, and fight hunger. It can be a nutrient-dense breakfast option, but a person should take care with how they prepare it and what toppings they add.
Oatmeal is high in carbs, but the carbs present in a 234-gram (g) cup of oatmeal cooked in water include 4 g of fiber and only 1.08 g of sugar.
The same portion of oatmeal also contains:
- calories: 159
- carbs: 27.31 g
- protein: 5.55 g
- calcium: 187 milligrams (mg)
- iron: 13.95 mg
- magnesium: 61 mg
- phosphorus: 180 mg
- potassium: 143 mg
- sodium: 115 mg
- zinc: 1.45 mg
Other nutrients include A and B vitamins, including 166 micrograms (mcg) of folate.
Using fresh fruit or cinnamon to add flavor instead of sugar, honey, or brown syrup will make oatmeal a satisfying, low-sugar option.
Walnuts, almonds, and other nuts can add texture as well as protein and heart-healthful omega-3 fats for an even more nourishing breakfast.
A large boiled egg contains about:
- calories: 78
- protein: 6.29 g
- fat: 5.30 g, of which 1.63 g are saturated fats
- sugar, at 0.56 g, is the only type of carbohydrate
- calcium: 25 mg
- magnesium: 5 mg
- phosphorus: 86 mg
- sodium: 62 mg
- vitamin D: 44 international units (IU)
A boiled egg also contains around 186 mg of cholesterol. The Dietary Guidelines for Americans 2015–2020 note that studies have linked a low intake of cholesterol with a lower incidence of cardiovascular disease.
However, they also point out that while egg yolks are higher in cholesterol than some other foods, they are also lower in saturated fats, which experts see as the more significant concern for heart health.
Eggs may also help prevent diabetes.
According to a 2015 study in men aged between 42 and 60 years, those who ate the most eggs were 38% less likely to develop type 2 diabetes than those who ate the fewest eggs, despite the cholesterol content of this food. The explanation for this finding may be that eggs provide essential nutrients that can benefit overall health and help replace higher-carb or more processed breakfast choices.
Another study found that people who ate two eggs a day for 12 weeks saw a significant reduction in their body fat and body mass index (BMI) compared with those who ate no eggs during this period.
Breakfast ideas for eggs
There are many different ways of eating eggs. People can try:
- boiling an egg and seasoning it with black or cayenne pepper
- making a spinach or kale omelet
- layering poached eggs on wholemeal or Ezekiel bread or sweet potato “toast”
- using cayenne pepper or diced jalapenos for flavoring instead of salt
The fiber in cereals may help a person control their blood sugar levels, but many popular brands of cereal are high in sugar and low in fiber, including those that manufacturers advertise as being healthful.
Unsweetened muesli with unsweetened almond milk offers a fiber-rich, low-sugar alternative.
People can use the 5-5 rule when navigating the cereal aisle, which means aiming for a product that contains at least 5 g of fiber and less than 5 g of sugar per serving.
When checking the label on any packaging, a person should also be wary of added salt and sugar.
Sweetened and flavored yogurts can be high in fat and sugar, which means that they are often not a good choice for people with diabetes, but unsweetened yogurt is a perfectly healthful breakfast option.
A 100-g serving of unsweetened, nonfat Greek yogurt contains:
- calories: 59
- protein: 10.19 g
- fat: 0.39 g
- carbohydrate: 3.60 g, of which 3.24 g is naturally occurring sugar
- calcium: 110 mg
- magnesium: 11 mg
- phosphorus: 135 mg
- potassium: 141 mg
- sodium: 36 mg
- cholesterol: 5 mg
It also contains A and B vitamins, including 7 mcg of folate.
To add flavor, texture, or sweetness, a person can sprinkle the yogurt with raspberries, blueberries, or other berries as well as pumpkin seeds or nuts.
Adding these accompaniments will make a protein-rich breakfast that also offers some fiber and some good fats.
Whole fruits can be an excellent option for breakfast, especially with yogurt, muesli, or oatmeal.
Avocados are filling and offer about 10.10 g of fiber and less than 1 g of sugar per 150-g cup.
They also provide many other essential nutrients, including:
- protein: 3 g
- calcium: 18 mg
- potassium: 728 mg
- vitamin C: 15 mg
- vitamin E: 3.1 mg
- cholesterol: 0 g
- fat: 21.99 g, of which only 3.19 g is saturated fat
However, a cup of avocado also contains 240 calories, so a person who is trying to lose weight should account for these and only eat avocado in moderation.
People with diabetes can try:
- filling an avocado with an egg or low-fat, low-salt cottage cheese
- spreading avocado on whole-meal toast or bread
- pairing avocado with a veggie omelet
- dicing an avocado and making a quick salad with cherry tomatoes and chopped boiled egg
Sizzling bacon and sausages can smell great, but they are high in fat, salt, and carcinogens, which makes them unhealthful choices, particularly for people with diabetes.
If someone with diabetes is craving an indulgent breakfast, they can try one of these options instead:
Meat substitutes: Some meat substitutes, such as tofu and other plant-based proteins, can taste similar to bacon and sausage, especially when a person mixes them into another dish. Before trying a meat alternative, however, people with diabetes should check the salt content. Chicken or turkey bacon may also be a lower-fat choice, although its sodium content may still be high.
Veggie BLT: For a more healthful take on the classic bacon, lettuce, and tomato breakfast sandwich, people can try layering vegetarian bacon, lettuce, and ripe tomatoes on sprouted or whole-grain bread.
Foods that contain processed white flour and sugar — such as white bread, cinnamon rolls, English muffins, and bagels — are low in nutrients but high in carbohydrates. They offer little nutritional benefit and can trigger a blood glucose spike.
However, not all bread is bad for people with diabetes.
Sprouted grain bread and sourdough bread are more healthful options as they contain fiber and probiotics.
Premade bread often contains added salt and sugar. A person should check the label before buying premade bread, or, better still, invest in a bread-making machine or make bread from scratch. Making bread at home allows people to choose the ingredients that they want to include.
Spreading bread with a little almond butter or unsweetened peanut butter can add to its nutritional value.
A person with diabetes should eat bread in moderation and monitor their blood sugar levels to assess the effect of this food. A doctor or dietitian can help the individual decide how much and what type of bread is best.
Healthful bread options
Here are some options for increasing the nutritional value of bread or substituting it:
Bagel substitute: Try toasting sprouted grain bread and spreading it with unsweetened peanut or almond butter. Raspberries or walnuts taste great on top.
Avocado sweet potato toast: Slice a sweet potato lengthwise into slices that are one-quarter of an inch thick. Toast the slices and spread the avocado on them, adding a poached egg on top if desired. Increase the flavor by adding jalapenos or cayenne pepper.
Which types of bread should a person with diabetes choose? Click here to learn more.
A person with well-managed diabetes can enjoy small pastries as an occasional breakfast treat.
However, they should balance a sweet breakfast with foods that are high in fiber, protein, or both, such as avocado and almonds. A person should plan to take a walk right after a high-carb meal. These strategies will help control blood sugar.
Having diabetes does not have to limit a person’s breakfast choices.
Here are a few tips that can help people eat according to their preferences:
Maximize protein intake: Protein helps people feel full and enables the development of healthy tissue and muscles. Nuts, legumes, and animal products, such as low-fat dairy, are excellent sources of protein.
Eat more fiber: Fiber can help manage blood sugar, support feelings of fullness, and encourage digestive health. Nuts, seeds, wheat bran, oat bran, most vegetables, and many fruits are rich in fiber.
Watch out for sugars: Foods and drinks can both be high in sugar. Water and unsweetened coffee or tea are more healthful choices than sweetened beverages, and whole fresh fruit is better than fresh fruit juice. Sugars and artificial sweeteners may affect insulin resistance and glucose levels. Premade foods often contain added sugar, so always check the label.
Have small, regular meals: Eating smaller meals can minimize blood sugar fluctuations while supporting a healthy weight. Eating five to seven small meals a day may be beneficial for a person with diabetes, but the person must ensure that these do not become large meals.
Limit sodium: Too much sodium can increase the risk of poor heart health and high blood pressure, both of which are complications of diabetes. Most salt comes from packaged foods, so fresh and home-cooked foods are generally a better option. Potassium-rich foods, such as dark leafy greens, beets, sweet potatoes, broccoli, asparagus, avocado, and bananas will help offset sodium’s effects on health.
Watch portion size: Breakfast can help a person control their weight, but eating large portions can lead to weight gain. People should speak to their doctor or dietitian about the best portion size and meal frequency for them.
Breakfast is important for people with diabetes. It enables a person to feel full and can help keep blood glucose levels stable. Insulin sensitivity is often higher in the morning than the evening, so an eating schedule that includes breakfast and minimizes late-night eating is preferable.
Many conventional breakfast foods are high in sugar, fat, and salt, but many tasty and varied alternatives provide healthful fiber and other nutrients.
A person with a diagnosis of diabetes should work with their doctor or dietitian to create an effective diet plan that suits them.
It can also be helpful to connect with others who understand what living with type 2 diabetes is like. T2D Healthline is a free app that provides support through one-on-one conversations and live group discussions. Download the app for iPhone or Android.
Will breakfast help keep a person’s blood sugar levels stable?
Eating breakfast is one potential strategy for blood sugar management. Research has shown that it often helps prevent overeating later in the day and can increase satiety in some people.
However, there is also growing research on the benefits of time-restricted feeding and fasting for blood sugar management, so an individual may need to experiment to determine the best combination of behaviors and eating patterns for them.
Checking fasting and post-meal blood sugars daily while experimenting with a new habit for a few weeks will help a person understand how their body is responding.
Natalie Butler, RD, LDAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
19 Breakfast Ideas for Type 1 and Type 2 Diabetes
They say breakfast is the most important meal of the day. That might be especially true if you have diabetes: Research has shown that for folks with type 2, skipping the morning meal is linked to more blood sugar spikes throughout the day.
In other words, it’s a good idea to fuel up at the start of your day. But what are the best breakfast foods for your blood sugar? And what are some non-boring ways to enjoy them?
Here’s a look at the best foods to stock up on for diabetes-friendly breakfasts, plus easy recipes that are both healthy and super tasty.
A great diabetes-friendly breakfast starts with healthy ingredients that won’t spike your blood sugar. Some ideas for what to keep on hand for quick, satisfying a.m. bites:
- Eggs. They’re low in carbohydrates and packed with protein to help stave off blood sugar spikes. That makes them a great choice for breakfast, says the American Diabetes Association.
- Whole grains. Oatmeal, whole wheat toast, whole wheat English muffins, and whole grain tortillas are all good sources of fiber, which can slow the absorption of sugar into your bloodstream. (Not sure if a whole grain product really fits the bill? This handy guide can help.)
- Greek yogurt. It’s got more protein and fewer carbs than traditional yogurt, and the probiotics may help lower your blood sugar levels. Opt for plain, low fat varieties with 15 grams of carbs or less per serving.
- Cottage cheese. Like plain yogurt, it’s high in protein and low in carbs. Plain, low fat varieties are best.
- Fruit. Whole fruit has naturally occurring sugar, yes. But because it comes packaged with fiber, it’s a low glycemic pick overall. Berries, melons, peaches, grapes, apples, orange, and mango are all good options.
- Veggies. Try adding kale or spinach, mushrooms, summer squash, or peppers to an omelet, breakfast burrito, or savory breakfast bowl. Or top a baked sweet potato with blueberries plus nut butter or Greek yogurt.
- Avocado. It’s a satisfying source of heart healthy fat and fiber that’s yummy on toast or tucked into tacos or burritos.
- Nuts and seeds. Whether whole or as nut or seed butters, they’re rich in protein and healthy fats that can lower your meal’s glycemic index.
- Canned beans. They’re a quick, tasty source of protein and fiber when you’re in the mood for something savory — like hummus toast or scrambled eggs with black beans.
Now that you know the basics of a solid diabetes-friendly morning meal, it’s time to get creative. Here are 10 mouthwatering options that’ll keep your blood sugar stable — and your belly satisfied — straight through ’til lunch.
1. Overnight steel-cut oatmeal bowls
Customize these easy no-cook bowls with whatever fruit, nuts, and seeds you have on hand. Instead of sugar or honey, they get a hint of sweetness from ground cinnamon, which may have a beneficial effect on blood sugar.
2. Low carb breakfast berry parfait
These Greek yogurt parfaits get their sweet flavor from a homemade no-sugar-added blueberry sauce. A nutty, grain-free granola adds a satisfying crunch without upping the carb count.
Short on time? Make a big batch in individual mason jars on the weekend and grab one before you head out the door.
3. Avocado toast with fried eggs
Topping your avocado toast with a fried egg or two takes it from a simple snack to a satisfying, protein-packed breakfast. Fresh-squeezed lime juice and red pepper flakes pack a big flavor punch for practically zero extra effort.
4. Mexican stuffed sweet potatoes with eggs
Here’s a yummy weekend brunch idea that doesn’t involve carb-laden waffles or pancakes: garlicky sweet potatoes filled with baked eggs, drizzled with creamy avocado-lime sauce, and topped with loads of chopped fresh tomato.
5. Berry avocado smoothie
Most store-bought smoothies are loaded with sugar and carbs. Not so with this blended drink, which is made with avocado, low sugar fruits like strawberries and blueberries, Greek yogurt, and low fat milk.
6. Everything bagel hummus breakfast toast
Huge, floury bagels do not a diabetes-friendly breakfast make. But you can get the same yummy flavors by slathering whole grain toast with creamy, protein-rich hummus and a sprinkle of everything bagel seasoning.
Top with a soft-boiled egg for extra protein and staying power.
7. Easy black bean breakfast tacos
Instead of the usual eggs and toast, try making a quick scramble with black beans and folding it into corn tortillas. (Corn is a whole grain, FYI!) Diced avocado, jarred salsa, and a shower of chopped fresh cilantro up the flavor factor even more.
8. Oatmeal cottage cheese pancakes
Swap the typical white flour pancakes for these flapjacks made with high protein cottage cheese and fiber-packed oatmeal.
A big batch comes together in 20 minutes, but you can also make them ahead, freeze them, and reheat them in the toaster for near-instant eats.
9. Strawberry coconut breakfast bake
This lower carb take on baked oatmeal cleverly uses unsweetened coconut flakes, chopped walnuts, and chia seeds instead of the usual rolled oats. Diced strawberries and mashed banana add just the right amount of low-GI sweetness.
10. Sheet pan breakfast hash
Cooking for a crowd? Pile veggies and nitrate-free bacon on a sheet pan, crack a few eggs on top, and add a drizzle of olive oil and a sprinkle of everything bagel seasoning. Then bake and serve directly out of the pan. (Folks who want more carbs can just add toast!)
Because breakfast is the most important meal of the day, we have some bonus tips for ya:
- Are you a cereal lover? You don’t have to swear off cereal with a diabetes diagnosis. Check out this guide to choosing cereals that are healthy, filling, and not loaded with sugar.
- Hitting the grocery store? Print out this type 1 and type 2 diabetes-approved shopping list.
It might go without saying, but hey, we’re gonna bring it up anyway: Tracking your carbs is key for keeping your blood sugar in check — and feeling your best all day long.
People with diabetes should get about 45 percent of their calories from carbohydrates.
That means 30 to 45 grams of carbs per meal for women and 45 to 60 grams of carbs per meal for men. (Everyone’s a little different, though, so work with your doctor to pinpoint the right number for you.)
Once you know how many carbs you should be eating in the morning, you can use an app to input your meal and get a sense of whether you’re on track for the day.
We’re fans of MyFitnessPal, but there are plenty of other great options out there too.
What’s the Best Breakfast for Diabetes?
For people with diabetes, the “most important meal of the day” can also be the most confusing. Typical American breakfast options—bagels, cereal, pancakes, muffins, bacon, eggs—are loaded with refined carbs, sugar, and saturated fat, the exact things that we’re told to limit. So what should we eat for breakfast?
Research confirms that eating breakfast is generally a good idea—it can help with weight management, help you feel fuller throughout the day, and help keep blood glucose in range.
Just because breakfast is important doesn’t mean it has to be an elaborate meal. It can be as simple as a piece of toast smothered in avocado or peanut butter, a string cheese and a handful of nuts, or a hardboiled egg and a piece of fruit.
Related: How To Start a Healthy Day
4 Tips for Building a Healthy Breakfast
What works for you for breakfast will depend on your personal meal plan, food preferences, health goals, schedule, and budget, but here are a few tips for building a healthy breakfast:
Limit or avoid refined grains and sugars. This means most breakfast cereals and pastries are best avoided. If cereal is your go-to breakfast, look for options that are low in added sugar (aim for less than 5g per serving) and higher in fiber (at least 3g per serving). You can apply this same rule to other sweet breakfast foods like muffins or granola bars.
Be carb conscious. The total amount of carbs you have at breakfast will depend on your personal meal plan and how your body handles carbs in the morning. A lot of traditional breakfast foods contain carbs, so it’s important to keep track of what foods in your breakfast contain carbs and what it all adds up to. Cereal, milk, and fruit all contain carbs, and can add up quickly when combined together. And a single bagel can have upwards of 50g of carb!
Choose healthy fats. Fats can help you feel fuller longer, but choose wisely. Bacon, sausage, and eggs fried in butter are all high in saturated fats which can increase risk of heart disease. Instead, fry eggs in a little bit of olive oil, choose turkey bacon or chicken sausage instead of their pork counterparts, and incorporate healthy unsaturated fats from nuts, seeds, and avocado.
Include lean protein and fiber. One of the main goals of breakfast is to keep you full until lunchtime. Protein and fiber digest slowly and stave off hunger hormones so you feel fuller longer. A breakfast high in protein and fiber can help reduce cravings before lunch and help keep blood sugar in range.
Lean protein options:
Eggs. Hard-boiled eggs are a portable option. Poaching is a great way to cook eggs without adding any fat. If you prefer fried or scrambled eggs, use olive oil instead of butter.
Greek yogurt. Greek yogurt has more protein and less carbs per serving than regular yogurt. Buy plain, unsweetened yogurt and add your own flavor with fresh fruit, nuts, or granola.
Cottage cheese. Eat it plain or topped with fresh fruit for something sweet. For something savory, try adding chopped tomato, cucumber and a sprinkling of dill
Nuts or nut butter. Add nuts to granola or yogurt, top toast with peanut butter and cinnamon, or dip apple slices in your favorite nut butter.
Tofu. You can make vegan scrambled “eggs” with crumbled tofu, or add silken tofu to a smoothie for a protein boost.
Related: 9 Low-Carb Breakfast Recipes
High fiber options:
Oatmeal and other whole grain breads or cereals.
Fruit, especially berries, apples, pears, avocado.
Seeds like chia, flax, or hemp seeds. Adding 1-2 tablespoons to a smoothie, cereal, or yogurt is an easy way to boost fiber in your breakfast
Beans. While less popular in American, baked beans on toast is part of traditional English breakfast. Or, try adding black beans or pinto beans to a breakfast burrito or a breakfast hash.
Related: Meal Prep: Breakfast on the Go
Egg and Avocado Toasts
Only 240 calories, but loaded with healthy fats, protein, and fiber that will keep you feeling full until lunch
Oatmeal Pecan Pancakes
A Saturday morning favorite made healthier by using ground oats instead of flour for a fiber boost.
Instant Pot Individual Vegetable Frittatas
Perfectly-portioned breakfast cups made in an Instant Pot—great for busy mornings!
Blueberry Green Tea Smoothie
This antioxidant-rich smoothie gets a protein boost from tofu and protein powder
Blueberry Lemon Yogurt Parfait
Make these parfaits in portable mason jars for a healthier alternative to store-bought yogurt cups
Budget-Friendly Summer Vegetable Frittata
Trying to eat more veggies? Frittata is an easy and delicious way to add veggies to breakfast
Savory Mediterranean Oats
Try this savory twist on oatmeal instead of traditionally sweet recipes
Guilt-Free Breakfast Sausage Patties
Ground turkey reduces saturated fat and calories, but the traditional breakfast sausage flavor is maintained a special blend of herbs and spices
16 Diabetic-Friendly Breakfast Ideas – Type 2 Diabetes Breakfast Recipes
Living with diabetes doesn’t mean you’ll have to say goodbye to breakfast — in fact, eating a clean and balanced breakfast is crucial to get your day started right. “Insulin levels are generally a bit higher in the morning, and eating a well-balanced breakfast helps regulate blood sugar levels and keep them stable throughout the day,” explains Natalie Rizzo, MS, RD, a dietitian specializing in sports nutrition and plant-based lifestyles. Research also suggests that people with diabetes who eat breakfast are less likely to overeat later in the day. Cycling through supercharged breakfast dishes can further aid your weight management (and encourage weight loss, too!). But most importantly, creating a healthy breakfast plan promotes greater recognition of satiety as well as appetite cues to improve blood sugar levels throughout the day, keeping meal and snack times regulated.
“Because people are so different and nutrition is often individualized, the American Diabetes Association has moved away from recommending certain grams of carbs to eat at each meal, though, where instead, they use a Diabetes plate method to help people figure out portions at meals,” Rizzo says.
The new guidelines are pretty simple, so you can use them to create a list of diabetic breakfast ideas that will satisfy your belly and meet the requirements. They suggest filling half of your plate with non-starchy veggies, 1/4 of the plate with healthy carbohydrates, and the last quarter of the plate with a lean protein source. “They also recommend eating a largely whole food diet that consists of non-starchy veggies, fruits, healthy fats and lean proteins, as they consider foods that are richer in vitamins, minerals, antioxidants and fiber to be ‘superfoods,’” Rizzo adds. Examples include beans, dark leafy greens, citrus, sweet potato, berries, tomatoes, fatty fish, nuts, whole grains as well as dairy products, like milk and unsweetened Greek yogurt.
It’s best to eat upwards of 15-25g of protein to stay fuller longer, especially important if you tend to go for a walk in the morning or workout, as you need to repair and strengthen muscles as well as replenish lost electrolytes and nutrients afterward. Think staples like: avocado, salmon, peanut butter, smoothies, yogurt or chia seed pudding bowls.
“I would recommend avoiding breakfast foods that have more than 3-4 grams of added sugar, like sweetened yogurt, cereal or oatmeal, but in general, whole-food carbs, like plain oats or yogurt, are an acceptable part of a breakfast,” Rizzo adds. This helps avoid any blood sugar spikes for those who are diabetic — and going for natural sugar, found in fruit rather than added sugar (which is found in processed foods) is healthier for your body in general too.
And the more fiber in those breakfast recipes, the better! You need about 28 grams of fiber throughout the day, so aim to get at least 7 grams at breakfast to fill you up until your next meal. Below, we’re exploring the best recipes for high-fiber, high-protein, and low-sugar breakfasts that are perfect for diabetic dieters.
Oatmeal is best when it’s made with whole grain oats, which are full of fiber so they won’t spike your blood sugar. “I also like that [this oatmeal] is topped with berries and walnuts, both of which are beneficial for those with diabetes. With their low carbohydrate value (4g/oz) and mix of protein (4g/oz), fiber (2g/oz), and good fats, walnuts can fit into many styles of eating and they’re heart-healthy, too,” says Rizzo.
Get the recipe for Berry Oatmeal »
If you haven’t heard of it yet, shakshuka is a deliciously spiced breakfast of poached eggs in a tomato-based sauce. The saucy, savory breakfast is a great option for those with diabetes because it combines protein-rich eggs with nutrient-rich veggies. “It doesn’t have any starchy veggies or added sugar, so it won’t spike your blood sugar,” Rizzo adds.
Get the recipe for Easy Shakshuka »
Chia seed pudding is incredibly easy to make and is loaded with healthy fats and protein found within the seeds. “For people with diabetes, I would recommend cutting the amount of honey in this recipe in half to reduce sugar intake. It will still taste good because of the other fruits and nuts,” suggests Rizzo.
Get the recipe for Chilled Overnight Chia »
Classic Omelet and Greens
It’s a classic for a reason — eggs are high in protein to keep blood sugar levels stable. This diabetic-friendly breakfast is low in carbs and free of added sugars. Plus, you can customize it as you like throughout the week: Add in your choice of cheese, more veggies, and a lean protein from time to time to keep things interesting.
Get the recipe for Classic Omelet and Greens »
Homemade Granola Mix
For those living with diabetes, skipping convenient packaged foods is a must. Store-bought granola can be high in sugar, but this one is more nutritionally dense and packed with nuts and seeds. Plus, you can omit the raw sugar if need be. The biggest consideration here is portion size, so only put a spoonful into your Greek yogurt bowl in the morning, along with additional nuts or nut butter — not fruit.
Get the recipe for Homemade Granola Mix »
Sheet Pan Breakfast Bake
Perfect for lazy weekend mornings, a sheet pan bake can be a special breakfast (or brunch!) to power you through a long day. This combination breakfast is diabetic approved as it has solid protein from the sausage (go with lean whenever possible) and choline from the egg to boost cognition, while it is still low in sugar. Plus, you can lower carb count by omitting the toast or going for a low-carb bread option.
Get the recipe for Sheet Pan Breakfast Bake »
If you’re vegan or trying to adapt more plant-based recipes into your routine, tofu is a great option for you. In the morning, you can incorporate it by substituting it for eggs frequently throughout the week; it’s a good low-sugar, high-protein source for a diabetic breakfast. Plus, you can play around with spices, herbs and veggies for even more antioxidants.
Get the recipe from Love and Lemons »
Rethink this classic sweet breakfast! Focusing on adding naturally sweet ingredients (in this case, pumpkin) alongside protein-packed staples is key. There are six main ingredients in this nutritionist-approved pancake recipe; spices, baking powder, cottage cheese, eggs, pumpkin purée, and plenty of oats. The result is a cake that contains 16g of protein. Go easy on the syrup — less is more here.
Get the recipe from Dishing Out Health »
A fresh way to enjoy a veggie-heavy egg dish. Greens have iron and fiber, while sweet potatoes have antioxidants to improve heart health. Plus, it’s low in added sugar so blood sugar will stay balanced afterward.
Get the recipe for Sweet Potato Kale Frittata »
Scrambled Eggs and Bacon
Sausage and Pepper Skillet
Bright and healthy, this low-carb and high protein skillet is quick and easy, as it takes just 20 minutes. Plus, it’s low-sugar. You can wrap it inside a whole-grain tortilla if you like to eat and dash out the door.
Get the recipe from All the Healthy Things »
Yogurt Parfait Bowls
Creating a blitzed yogurt bowl is a play on the acai trend in the best way possible. Utilizing no-sugar-added frozen fruits in the morning is a great way to save yourself time and from sugary grab-and-go-options. This bowl is made with a budget-friendly berry medley and is sweetened naturally, with just a touch of vanilla for optimal yum flavor.
Get the recipe for Fruity Yogurt Parfait »
Cottage cheese is very underrated at the breakfast table, as it is very high protein while being low in sugar and carbs. You can make this breakfast either savory or sweet; berries are a welcome addition, as is savory items like tomatoes or robust walnuts. Feel free to eat it on a slice of whole-grain toast if the creamy texture is too much for you alone.
Get the recipe from Dr. Oz »
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Correct breakfast for diabetes | Diet food
- After cooking, you will receive 2 servings
- Cooking time: 30 minutes
Getting the right breakfast for diabetes is the cornerstone of diabetes management. However, like other meals, which will be written about in the following articles
How to eat properly with diabetes
For anyone with type 2 diabetes, the topic “good nutrition” is one important factor in the success of treatment.
Diet will lay the foundation for diabetes care and prevent long-term complications from the disease. Therefore, it is important for the diabetic to rethink existing patterns and eating habits and replace them with new, healthy eating habits.
Therefore, get detailed advice from your doctor, dietitian or special training for patients with diabetes.
For many type 2 diabetics, diet is also associated with weight loss.
A healthy body weight improves not only blood sugar levels, but also blood pressure and blood lipids. This is why a balanced, low-fat diet is an important part of treatment, especially for overweight people with type 2 diabetes. In particular, you should watch out for hidden fats in sausages, meats, cheese, sauces, ready meals, sweets and cakes or baked goods, but don’t eliminate them entirely from your individual diet, just eat them wisely.Diabetes diet is not about strict rules or prohibitions, but about understanding which eating habits and which foods support your health and integrating them into your daily life.
Diet 9 for diabetes
This means a e
- You can eat in a cafe once a month, not “never!”
- Healthy muesli once a week instead of muesli daily in the morning
- One bar of chocolate for the whole week instead of never having chocolate again
Research on the importance of breakfast in diabetics
How important is breakfast for diabetics? Study shows that diabetics who eat a hearty breakfast need on average less insulin during the day than without breakfast.Researchers from the University of Tel Aviv conducted a study with patients aged 30 to 70 years.
- A fixed meal plan was created for two groups.
- The first group ate their main meals in the morning.
- The second group had an inverted meal schedule and ate the main course in the evening.
- At the end of the two-week observation, it will be possible to obtain a clear result based on regularly taken blood counts.
The group that ate a nutritious breakfast in the morning required 20% less insulin during the day than before.A positive effect on blood counts was also recorded throughout the day.
Blood sugar was approximately 23% below baseline.
Diabetes Study: Breakfast and Weight Loss
Tel Aviv University also conducted another study related to desired weight loss. Attention was also paid here to breakfast.
The premise is that obesity is a major cause of type 2 diabetes. Thus, weight loss can have a very positive effect on diabetes.
- For this, the subjects were also divided into two groups.
- The first group ate breakfast with 700 calories. This was followed by a 500-calorie lunch and a 200-calorie dinner.
- The second group, on the other hand, consumed 200 calories in the morning and 700 calories in the evening. 500 calories per lunch.
- After eight weeks of regular blood sampling, all patients had a clear result.
Participants in the first group lost an average of 8 kg of body weight and a total of 7 cm in waist size.
In addition to positively affecting participants’ weight, post-meal blood sugar also decreased.
The perfect breakfast for diabetics
Breakfast in the morning is important, proven. But what should be the breakfast for diabetics?
It is important that breakfast is nutritious. Accordingly, the ratio of protein to fiber must be balanced. This can be muesli, eggs, yogurt, etc. It is important that no sugar is added to natural products.
A diet rich in protein leads to a controlled diet as blood sugar rises more slowly.
Thus, breakfast has a positive effect on diabetes. In addition, excess weight can be avoided or reduced with a nutritious breakfast and an overall healthy diet. Both studies showed that participants were required to inject less insulin and that the effects of breakfast were observed throughout the day.
Which foods are suitable for people with diabetes?
General Nutritional Advice for Type 2 Diabetics
- Slowly but steadily reduce your excess weight by reducing calories.
- As a type 2 diabetic, you should base your diet on calories, not units of bread (units of bread are important in type 1 diabetes).
- Don’t go on a diet in the classic sense. “Be full, do not refuse” – this is the motto! Lots of green foods, for example, are very healthy.
- Prefer high fiber foods such as whole grain breads, whole grain flours, or legumes. They saturate longer, slow the rise in blood sugar and have a beneficial effect on blood lipids.
- Drink plenty of fluids, especially water and unsweetened tea.
- You should avoid alcohol almost entirely if possible.
- I prefer vegetable fats, they have a positive effect on the cardiovascular system.
- If possible, keep fixed times and places for meals.
- If possible, eat only 3 main meals a day and choose fruits and raw foods as snacks.
- Do not eat sweets when you are hungry, but only after eating.
You don’t even need to look at tables to assess whether food has a high or low GI of . The more quickly digestible carbohydrates a product contains, the higher its GI.
In addition to high-fiber whole grains, fat or protein foods slow the rise in blood sugar.
Cooking method also changes the glycemic index. Boiled potatoes have a higher value than raw potatoes.Carbohydrates from mashed potatoes enter the bloodstream even faster.
A simple rule of thumb to guide your assessment: The more processed food, the higher the GI.
Diabetes is definitely a good idea to look at foods with a fairly low GI. These include whole grain breads and pastas, legumes, vegetables, and a lot of dairy products. However, it is not recommended to base your diet primarily on GI. This will also be difficult to implement in practice, as meals usually have multiple ingredients and the actual glycemic value is difficult to calculate.The GI of a pizza, for example, varies depending on the filling, dough and production.
Because of GI alone, no one should give up certain foods. The rise in blood sugar can also be stopped by eating the right food at the same time. White bread, for example, will have less of an effect on blood sugar when eaten with salad. Whole grain bread salad would certainly be even better.
Carbohydrate foods that rapidly affect blood sugar levels are, for example, juices, fat-free sweets, fruits and white flour products.
These 5 foods lower blood sugar
1. Fresh fish
2. Green leafy vegetables. Spinach, cabbage, chard and lettuce
5. Olive oil
What kind of fruit should you eat for diabetes?
Apples, pears, strawberries, grapefruits, cherries, kiwis, mangoes, oranges, peaches and plums have a low GI.
Pineapples, bananas, papaya, raisins have a medium GI.
The glycemic index is high, among other things, in the low-calorie watermelon.
What vegetables can you eat for diabetes?
Leafy greens are particularly suitable.
Vegetables for Diabetics: Green leafy vegetables such as spinach, lettuce, and kale (broccoli, kale, savoy cabbage) can reduce the risk of type 2 diabetes.
Breakfast for diabetes. Recipes
Breakfast for type 2 diabetes recipe Carrot pancakes
With poppy seeds and plum jam.
Ingredients 2 servings
300 g plums (frozen)
1 tablespoon lemon juice
½ cinnamon sticks
2 teaspoons coconut sugar
75 g ground almonds
1 tablespoon ground poppy seeds
½ teaspoon baking powder
5 tablespoons ( 1.5% fat) milk
2 teaspoons coconut oil
150 g (1.5% fat) yogurt
How to cook
Wash the plums, cut in half and remove the seeds.
Bring to a boil in a saucepan with lemon juice, 5 tablespoons of water, a cinnamon stick and 1 teaspoon of coconut sugar and simmer for 5 minutes. Remove from heat and let cool.
Divide the egg.
Beat the egg whites with a pinch of salt until peaks form, add the remaining sugar and continue whisking for about ½ minute.
Mix almonds with poppy seeds and baking powder and stir with egg yolk and milk until smooth.Stir in egg whites.
Heat coconut oil in a nonstick skillet. Spoon the dough – 6 pancakes – and fry until golden brown on each side for 2-3 minutes.
Remove the cinnamon stick from the plums and grind the fruit with a hand processor. Serve the pancakes with plum jam and yoghurt.
Nutritional value (per serving)
500 kcal, 19 g protein, 33 g fat, 25 g carbohydrates, 9 g fiber, XE 2 *
* Bread unit is a measure for calculating the amount of carbohydrates.
One unit of bread contains approximately 12 grams of carbohydrates and raises blood sugar by one amount – 2.8 mmol / L, and requires 2 units of insulin to be absorbed by the body.
In the diabetic menu, the amount of carbohydrates should be limited to 7 XE for each serving of food and no more than 27 XE per day.
It is also important to follow the diet: eat at the same time, often, up to 6 times a day, divided into main meals and snacks.
The human body should receive about 18-27 bread units per day.It is advisable to distribute them into six meals: breakfast 9-10 units, lunch and afternoon tea 1-2 units each, lunch 6-7 units, dinner 3-4 units. Most of the carbohydrate foods should be in the first half of the day.
Other stone fruits such as apricots or peaches can be used instead of plums.
Prescription Recommended for diabetics, kidney stones, periodontitis
Recipes for diabetes for breakfast.Spicy pancakes
Pancakes are served with fresh arugula, spicy Parma ham and soft cheese cream.
Ingredients 2 servings
50 g soy flour
100 ml soy milk
baking powder ½ teaspoon
2 egg whites
2 tablespoons butter
30 g cream cheese (max. 16% fat)
30 g sheep cheese (feta; max. 45% fat in dry matter)
20 g arugula
20 g Parma ham
How to cook
Combine soy flour and milk, 1 pinch of salt and baking powder in a bowl until smooth.
Beat the egg whites until peaks and gently insert them into the dough with a spatula.
Heat 1 tablespoon oil in a skillet, add half of the dough and distribute over the skillet by turning.
Now bake the second pancake in the same way. Place both pancakes warm in an oven preheated to 100 ° C .
Place the cream cheese and sheep’s cheese in a bowl and stir with a fork. Sort arugula, wash and dry.
Place half of the cheese cream on each pancake, serve with arugula and ham, grind a little pepper over the dish.
Flaxseed breakfast bread for diabetes
– low in carbohydrates (for diabetes).
Ingredients for 1 bread (about 800 g; 16 slices)
80 g of walnut kernels
140 g of sunflower seeds
100 g of flaxseed
40 g of psyllium is the seed husk of the plantain species Plantago indica, Plantago afra (syn: Plantago psyllium),
150 g of flaxseed
1 ½ teaspoon of fine sea salt
4 tablespoons of nut butter
1 tsp.l. cane sugar
for sprinkling with some flaxseed
How to cook
Line mold with brick (approx. 25 cm long) with baking paper.
Slice the walnuts.
Then toss with sunflower seeds, flaxseeds, psyllium husks, flaxseed flour and sea salt in a bowl, ideally with a whisk.
Add butter, sugar and 350 ml water in several portions.
Pour the dough into a mold, flatten and cover; leave to swell for 3 hours.
Preheat oven to 180 ° C .
Sprinkle the bread with flax seeds and bake in the oven on the middle rack for 60 to 70 minutes. Sample with a splinter at the end of baking.
Remove the bread from the oven and let it cool on a wire shelf for about 10 minutes, then remove it from the mold and let it cool completely.
Store in a cool and dry place: it stays juicy and fresh for up to 1 week.
Crushed, unroasted flaxseed flour is ideal for a low carbohydrate meal.
Because it contains a lot of protein, but only minimal carbohydrates – maximum 5 g per 100 g.
In addition, flaxseed meal, which is a by-product of pressing flaxseed oil from seeds, has a high protein and fiber content and is still pore is popular as a home remedy for natural and gentle colon cleansing.
Nutritional value per 1 slice
about 170 kcal, 8 g protein, 11 g fat, 4 g carbohydrates, 7 g fiber
Recommended for patients with osteoarthritis, with urinary bladder infection, ulcerative colitis, as a prophylaxis of colon cancer, depression, diabetes, fatty liver, impaired fat metabolism, heartburn, celiac disease
For diabetes breakfast, bake Cloud Bread
Have you heard of Cloud Bread? This is the low-carb nutritional trend – fluffy protein bread that’s free of carbs and gluten!
Prepares very quickly – ideal for breakfast or brunch.
Mmm, doesn’t this look delicious? With Cloud Bread, you can quickly make delicious sandwiches.
Make Your Own Protein Bread – Effortlessly!
Probably the best thing about the air cloud: it is very easy to prepare and only requires a few ingredients!
in 1 bread 36 kcal
fats: 2.79 g
carbohydrates: 0.33 g
proteins 2.24 g
Ingredients 6-8 servings
3 eggs, divided
3 tbsp curd (optional cream cheese)
¼ tsp baking powder
coarse sea salt and rosemary optional or other herbs
How to cook
Preheat oven to 150 ° C with blower.
Heat the curd to room temperature.
Carefully separate the eggs, taking care that the egg yolk does not enter the egg whites.
In a bowl, mix the yolks with the curd and, if necessary, with the sweetener until creamy.
Add baking powder to egg whites in a second bowl and beat until stiff peaks.
Thoroughly mix the egg yolk mixture with the white foam.
Now, using a large spoon, form about 10 equal size circles on a baking sheet lined with baking paper.
Bake on the middle rack in the oven.
Be careful as cooking times can vary.Cloudy bread is best obtained when it is golden brown. About 15-30 minutes.
You can put fresh clouds in a container and take them to work the next day – with a little fresh fruit it makes a great snack. Or try two savory varieties: salmon and avocado, or grilled vegetables with sheep cheese.
Serve with soup.
Bread paste with paprika for breakfast with diabetes
Ingredients for 4 servings
2 red peppers
60 g walnuts
2 tsp.l. tomato paste
1 tablespoon extra virgin olive oil
2 tablespoons whole grain bread crumbs
2 tsp balsamic vinegar
½ tsp paprika powder
How to cook
Preheat the oven on the grill setting . Cut the pepper in half, remove the seed box, wash and place the halves side by side on a baking sheet, skin side up. Fry on the top wire rack under the wire rack for 6 to 8 minutes, until the skin turns black. Remove and let cool under a damp towel for about 5 minutes, then clean.
Cut the pepper into pieces. Chop the walnuts coarsely. Grind the pepper, walnut, tomato paste and olive oil puree with a hand blender.
Add breadcrumbs and season with vinegar, paprika and salt.
Kept refrigerated for 3 to 4 days.
Sprinkle with finely chopped walnuts.
Nutritional value (per serving)
160 kcal, 3 g protein, 14 g fat, 3 g carbohydrates, 2 g fiber, 0 XE
Recommended for diseases obesity, high blood pressure, diabetes, fatty liver, fat metabolism disorders, periodontitis, menopausal symptoms
Breakfast for diabetes.Raw Beet Bread Paste Recipe
Beetroot is highly recommended for diabetes!
Nitrogen production in the body is reduced in diabetics and overweight people, but nitrogen production can be stimulated by beets. This will improve insulin sensitivity, making it easier to control blood sugar. Since blood vessels often constrict when high blood pressure is present, beets also help here as they dilate the blood vessels.
Ingredients for 4 servings
400 g beets, possibly with leaves
200 g Greek yogurt
4 tbsp olive oil
1 tsp dark honey, strong to taste (for example, fir honey)
0.5 tsp. cumin seed
How to cook
Wash the beets thoroughly with cold water, remove the roots.
Cut off the tender leaves and set aside.
Leave stems and coarse leaves for convenience. Use unpeeled young tubers with nice skin, but peel old tubers.
Grate finely in a bowl.
Stir yoghurt with olive oil until smooth and distribute on bowls. Put grated beets and tender leaves on yoghurt, pour honey over them.
Grind the cumin in a mortar and sprinkle on the beets. Season with a pinch of salt.
Fresh beets often contain so much sugar that honey is often unnecessary.A little honey brings back the sweetness to the tubers that were already in storage.
Diabetes Breakfast Sweet Brownie No Bake
Ingredients (about 8 pieces)
15 (about 300 g) dates
150 g unpeeled almonds
180 g walnuts or hazelnuts
100 g cocoa
½ tsp. sea salt
How to cook
Powerful mixer is best for this recipe. You can also do it with a regular food processor and blender, but in this case, you must first chop the walnuts or hazelnuts as small as possible, and then grind them.
Pour the dates with water and leave to swell for 30 minutes. Then drain and dry.
Dates should be cut into small pieces and kneaded by hand, if the mixer lacks power.
Chop the almonds coarsely.
Grind the nuts in a blender at high speed. About is not ready when it has the consistency of flour.
Add cocoa and salt and stir again.
Add dates in portions to the mixer to the cocoa-nut mixture and process everything until smooth. The dough should stick together easily. If it’s too dry or not sticky enough, add some water from the date soak.
Finally, add the chopped almonds.
Place the dough in a flat pan and press evenly. Place covered dish (not airtight) in refrigerator for at least 24 hours. Then cut into pieces.
Brownie cakes can be stored in the refrigerator for about 5 days.
Nutritional value (per serving)
439 kcal, 11 g protein, 29 g fat, 29 g carbohydrates, 10 g fiber
Recommended for diseases osteoarthritis, urinary bladder infections, high blood pressure, bronchitis, diabetes, diverticulosis, heel spur, fat metabolism disorders, gout, Hashimoto, heart muscle disease, heart failure, metabolic syndrome, ankylosing spondylitis, multiple sclerosis, nasal polyps, periodontitis, erectile dysfunction, rheumatism, sinusitis, low weight, constipation, menopausal symptoms, celiac disease, and after intense sports
Oatmeal with citrus for breakfast with type 2 diabetes
Ingredients 2 servings
4 Art.l. oatmeal (tender)
4 tbsp. crushed flax seeds
0.25 l (1.5% fat) milk
1 pink grapefruit
150 g (1.5% fat) natural yogurt
How to cook
Mix oatmeal with flaxseed in a saucepan. Pour in milk and 100 ml of water, bring to a boil and simmer for 6-8 minutes over low heat with the lid closed, stirring occasionally.
At the same time, peel grapefruit and orange so that the white skin is removed.Cut the fillets and collect the juice that comes out and squeeze out the remaining citrus fruits well. Stir the juice with the porridge. Cover the porridge and let it swell on the stove for another 5 minutes.
Remove the porridge from the heat, mix – if desired – with 1 teaspoon of liquid honey and arrange in two cups. Place the grapefruit and orange fillets on top. Add yogurt and sprinkle with pine nuts. Serve with a little cinnamon on top.
Oatmeal – The perfect hearty breakfast for diabetics.The most important ingredient in oats is dietary fiber beta-glucan, which fights insulin resistance. In addition, grains contain many B vitamins, which help the body process stress and strengthen the immune system.
Nutritional value (per serving)
360 kcal, 16 g protein, 14 g fat, 36 g carbohydrates, 8 g fiber, 3 XE
Recommended for diseases diabetes, obesity, menopause, bladder infections, gastric bypass surgery, metabolic syndrome, Crohn’s disease (remission phase), heartburn
How to cook for breakfast with diabetes Omelet Peas and peppers
Ingredients 2 servings
1 yellow pepper
1 red pepper
2 tbsp.l. butter
50 g peas (fresh or frozen)
50 g cherry tomatoes
How to cook
Wash and peel the peppers, cut into strips about 2 cm wide. Wash and cut the tomatoes in half.
Beat eggs in a bowl with 30 ml water and a little salt and pepper with a fork.
Fry the strips of pepper with 2 tablespoons of oil in a skillet for 3 minutes. Pour the eggs into the pan, spread the tomatoes and peas over them and let them stand in the pan.
After about 1 min. push the egg mixture from the edge to the middle and turn the omelette.
Always take as many vegetables as possible.
Nutritional value (per serving)
302 kcal, 16.1 g protein, 20 g fat, 11.6 g carbohydrates, 5.9 g fiber, 0.5 XE
Spinach omelet for breakfast with type 2 diabetes
An egg contains about 6 grams of protein, making it a great breakfast.The added spinach and cheese make the omelet especially nutritious and satisfying. Coconut oil is very beneficial for the health of diabetics.
Ingredients 2 servings
100 g spinach
1 diced small onion
1 tbsp coconut oil
50 g chopped mushrooms or diced green peppers
2 tbsp grated cheddar cheese
pinch of nutmeg
salt and pepper
How to cook
Beat eggs and season with nutmeg, salt and pepper.
Heat the coconut oil in a skillet and brown the egg and spices for 4 minutes.
Add vegetables and cheese.
Turn the omelet over and cook for another 3-4 minutes until tender.
Sprinkle half of the cheese on one half of the omelet. Gently turn the other half of the omelet with a spatula and cover: Cook the omelet for about 1 minute more. Then turn over and cover: Cook on the other side for another 1 minute, until the cheese is melted inside.
Place omelet on a plate and keep warm under aluminum foil. Bake the second omelet with the remaining ingredients.
The nutritional value:
- Calories: Carrot pancakes contain 500 kcal per serving
- Fat: 33 g
- Carbohydrates: 25 g; 19 g protein; 9 g fiber, XE 2
Breakfast for a diabetic: what foods will help not to sugar the blood | Proper nutrition | Health
Diabetes mellitus is not only a disease, but also a lifestyle that involves a special diet, medication, work, rest and physical activity.
Prevention of type 2 diabetes mellitus can be correct breakfast, as well as lunch, dinner, snacks during the day, walks in the fresh air and adequate sleep. And this is not only primary, but also secondary prevention, which prevents the disease from developing and prevents its complications.
First of all, you need to give up sweets and cakes and minimize the amount of carbohydrates consumed.
Nutritionists recommend starting every day with a glass of water with a pinch of cinnamon or turmeric to help lower blood sugar.We’ll have to give up the usual instant cereals for breakfast in favor of scrambled eggs or omelet with tomatoes , bell peppers or cottage cheese. In the past, nutritionists recommended low-glycemic carbohydrates as a morning meal, but it turns out that reducing the amount of protein and good fats is more beneficial for your health. In addition, omelet not only helps to avoid the release of sugar into the blood immediately after a meal, but also stabilizes glucose levels all day.
You can add vegetable salad to the omelette seasoned with apple cider vinegar.Avicenna wrote that apple cider vinegar is a good medicine. The healing properties of this product have recently been confirmed by studies by Japanese scientists.
Scientifically proven that apple cider vinegar increases the sensitivity of body tissues to insulin.
Indeed, at the heart of type 2 diabetes and the entire metabolic syndrome is precisely a decrease in sensitivity or resistance to insulin, as a result of which the body has to synthesize more and more of it, but blood sugar still remains above normal.The more insulin is produced, the faster the body ages and the higher the likelihood of malignant colon tumors and postemnopausal breast cancer in women.
Well, it is best to drink an omelet with salad with real, and not instant cocoa , which must be cooked. The fact is that diabetes is based on chronic sluggish inflammation of adipose tissue, as a result of which there is a decrease in its sensitivity to insulin. And cocoa has a strong anti-inflammatory effect and with its regular use decreases tissue resistance to insulin.After such a breakfast, sugar will not rise high and will remain stable throughout the day.
Another study was conducted by Canadian scientists, they transferred their experimental subjects to liquid food, and proved that this approach helps to significantly reduce weight in six months, which affects both insulin production and pressure surges in patients.
Other Canadian researchers have studied the benefits of short-term fasting for type 2 diabetics. According to the conditions of the experiment, two patients fasted every other day, and the third – for three days.They adhered to this regime for ten months.
Within 30 days, the patients stopped taking insulin and antidiabetic drugs, and their insulin and glucose levels fell to almost normal levels. After a few months, all three were able to lose ten to 18 percent of their weight.
Humanity has long been experimenting with foods and supplements to help support health in type 2 diabetes. All of them are high in fiber, omega-3-unsaturated fatty acids, calcium and vitamin D.
This is any beans that lower cholesterol levels, are an excellent source of protein and help burn fat. Salmon , which increases the sensitivity of tissues to insulin. Barley , a portion of which can reduce the level of bad cholesterol by 8%. Any berries that need to be consumed daily, they help to significantly lower blood cholesterol levels. Dates – A treasure trove of antioxidants and healthy fiber. Flax, which lowers blood sugar. Dark chocolate, It is rich in bioflavonoids that lower blood pressure and the level of bad cholesterol in the blood.
A diabetic’s menu can be tasty, healthy and varied. Do not assume that you are not allowed to do anything, use approved products and improve the quality of your life.
90,000 Breakfast for diabetics: fast, tasty and healthy. | Diabetes
It is no secret that proper nutrition, more precisely, preparation of the right dishes, takes a lot of time, which is not enough anyway.
Today I will tell you how you can prepare a healthy and tasty breakfast for a diabetic relatively quickly.
We need fruits with a low glycemic index. Well, or relatively low. They will become the foundation. Apples, oranges, grapefruits. I draw attention to citrus fruits, especially grapefruit, because these fruits are useful for diabetes in themselves.
Berries in this salad are a kind of seasoning. We need them more for aroma and variety of taste.Black currants, raspberries – in moderation, strawberries.
Nuts, the choice is yours. You don’t have to add them at all. But if there are no contraindications in your diet, then the nuts in such a salad will be very useful. They will add feelings of satiety.
It should be noted that in some cases apples and citrus fruits are still capable of provoking appetite. This is especially noticeable when changing the diet. When you just switch from unhealthy foods to proper nutrition.
In this case, a glass of kefir can be very useful as an afternoon snack.
Cut the fruit, crush the berries, mix everything, sprinkle with nuts. Breakfast is ready.
If you add low-fat cottage cheese, yogurt or kefir to the above recipe and beat everything in a blender, you get a curd cream. Sprinkle with nuts last.
Pay attention! In this case, the glycemic index of such a breakfast and the calorie content will be higher!
Omelet with vegetables and low-fat cheese.
A controversial dish for diabetes.Whether it is worth using it is up to you. You don’t have to add cheese.
If I prepare it for myself, I use different methods. Sometimes I add milk, sometimes not. With milk, it turns out more airy.
Tomatoes and bell peppers – cut and … you can lightly fry, but you can pour in beaten eggs with milk and so on. I cook it without oil in a slightly preheated thick-walled frying pan under the lid. Therefore, you have to keep an eye on him.
As a result, it turns out to be somewhat similar to a pie or casserole.
Fresh green onions can be added to the dish. I would even say that you need it, if, of course, you can. 🙂
Perhaps the best choice, both in terms of cooking speed and benefits. The most important thing is not to use ready-made ones, which are sold in bags “with pieces of fruit”.
In the preparation of these dishes, a lot depends on your taste preferences. For example, I can eat Spartan at all, for someone such methods look wild.
I choose the same oats or all sorts of mixtures like “3 cereals”, “5 cereals” with a long cooking time. I add a plum, a banana, rarely a pear, I avoid apples, for some reason they do not give a taste. From fruits I always choose one thing.
I have a normal glycemic level, so I can add raisins and nuts. I don’t cook. I fill it with either boiling water or warm milk. I stir it. While all this is insisting, I wash my face, drink tea – yes, at first I drink tea, it’s easier to wake up.
The result suits me perfectly.And it is not much different from cooking on the stove in the usual way.
The basis, so to speak, of this dish is always oatmeal. Or those same mixtures of “polygrains”.
On “fruit cereals”, if anyone tries to cook as I described, it would be interesting to hear your opinion. I will say right away that there are not many supporters of this cooking method among my friends.
And your recipes, too, would be very interesting and useful to know if you decide to share.Let them be even very strange, from the point of view of someone.
“Harmful” breakfast for a diabetic.
This recipe, if it makes sense to use, it is only at your own peril and risk. It is not fast, it is not very convenient to do it in the morning. But, having prepared in advance, you can warm up or take with you.
A few comments.
– Fish, in our case salmon, should not be smoked or highly salted.
– No need to toast a piece of bread.And it has to be subtle.
– It is highly desirable to do without oil. You need a good skillet.
– Don’t eat a lot of this dish! 🙂
– Pickled cucumber is recommended in some recipes. He’s harmful. But, in principle, tastier with him.
It is worth considering this moment. If the fish and cucumber in your dish are salty, then you may exceed your salt intake. Large amounts of table salt is harmful!
Chop the onion and place in a skillet.You can dry it slightly. You can immediately pour over the egg whites. No yolks. Readiness is determined by the presence of their usual appearance and color.
Slice cucumbers and tomatoes into thin slices.
Now we shape the sandwiches themselves.
On hot slices of bread with bran, place thinly sliced cucumber, egg whites, tomato, fish, herbs to taste. You can shape the stacking order yourself, focusing on your preferences for product combinations.
An article on the dangers of salt in diabetes.And about why it cannot be excluded from the diet at all, despite the harm.
Buckwheat porridge with kefir – cooking ideas. Simple and quick ways.
Diabetes menu, 21 step-by-step recipes with photos on the Food website
Dry white wine
White part of leek
Ground black pepper
90,000 Menu for a week with type 2 diabetes
|Kruglova Natalya Andreevna, practicing nutritionist , member of the National Association of Nutritionists.She graduated from the Ivanovo Medical Academy, after which she specialized in dietetics at the Department of Dietetics and Gastroenterology at the North-West State Medical University named after V.I. I.I. Mechnikov, St. Petersburg. Deals with the issues of proper nutrition, effective and safe weight loss, nutrition for various diseases, including the digestive tract. He is the author of the books “Vegetarianism for Beginners” and “Paleo Diet. Secrets of harmony and health. ” In 2014, Natalia was awarded the “Best Nutritionist” award for the “Top-25 Diamond” version|
Diabetes mellitus is a common endocrinological disease in which mainly carbohydrate metabolism is disturbed.The consequences of this disease can be tragic if you do not start treatment on time and ignore the special menu for diabetes.
Nutrition plays a vital role in the treatment of this disease. Currently, diabetes mellitus is a chronic condition, however, with the help of a properly selected diet, its destructive effects on the body can be minimal.
Type II diabetes mellitus requires an individual selection of the menu, so if you have this disease, be sure to consult a doctor.The diabetes menu below is indicative.
Basic Menu Principles for Type 2 Diabetes:
- It is necessary to exclude or a sharp decrease in the amount of simple carbohydrates in food – sugar, honey, jam, chocolate, cakes, cookies, marmalade, semolina and rice groats. Only occasionally can these products be consumed. Also, these products may be necessary for the relief of a hypoglycemic state.
- The diet of patients should contain mainly complex carbohydrates, sources – grain or bran bread, cereals, vegetables, fruits and berries.
All fruits and vegetables are divided into 3 groups:
1st group – these are products containing up to 5 g of carbohydrates per 100 g of the product. This group includes: cucumbers, tomatoes, cabbage and cauliflower, zucchini, eggplant, lettuce, sorrel, spinach, rhubarb, radish, mushrooms, pumpkin, cranberries, lemons, sea buckthorn, apples and sour plums. These products can be consumed up to 600-800 g per day.
Products of the 2nd group contain from 5 to 10 g.carbohydrates per 100 g. This group includes: carrots, beets, onions, rutabagas, celery, bell peppers, beans, tangerines, oranges, grapefruit, apricots, cherry plums, watermelon, melon, pear, peaches, lingonberries, strawberries, raspberries, currants , blueberries, sweet apples and plums. They should be consumed no more than 200 g per day.
Finally, Group 3. These are products containing more than 10 g of carbohydrates per 100 g. It includes: potatoes, green peas, sweet potatoes, pineapples, bananas, pomegranates, cherries, figs, dates, persimmons, cherries, grapes, raisins, dried apricots, prunes.It is not recommended to use them in the menu for diabetes, or it is extremely rare to do so. Potatoes are allowed in an amount of 200-300 g per day, taking into account the total amount of carbohydrates.
- It is necessary to enrich the diet with dietary fiber. They are able to lower blood sugar levels and keep them at optimal levels. Foods rich in dietary fiber include fruits, vegetables and cereals.
- It is advisable to reduce animal fats in the diet and exclude such foods as pork, lamb, goose, ducks, liver, heart.Use egg yolks no more than 3-4 times a week.
- Proteins should be present in sufficient quantities on the menu for type 2 diabetes. Their sources are: cottage cheese and other dairy products, beef, white poultry meat, fish, egg whites.
- The diet should contain all the necessary vitamins and minerals. For this, food must be varied and nutritious.
- Any methods of cooking can be used, preference for cooking, stewing, baking.You shouldn’t cook breaded dishes.
- The diet should be fractional, 4-6 times a day.
- For patients receiving insulin, it is necessary to record carbohydrates with the counting of bread units. It is important that the amount of carbohydrates is at the same level every day.
|In this Article: Diabetes Weekly Menu, Ready and Proven Recipes, All Week Shopping List.|
This menu is more suitable for patients with type 2 diabetes mellitus, patients with the first type of diabetes should strictly control the blood sugar level, the amount of carbohydrates eaten and, based on these data, select the insulin dose, naturally, under the supervision of the attending physician.
Breakfast: buckwheat porridge
Lunch: onion soup; Osso buco or beef stew with vegetables
Afternoon snack: baked apples with cottage cheese
Dinner: pink salmon in a slow cooker on a vegetable pillow
For soup croutons, use cereal or bran bread.
It is very important that a person with diabetes does not feel restricted in his diet, this will allow him to comfortably follow the doctor’s recommendations.The Osso Buco recipe will definitely be able to diversify your diet.
Add sugar to dessert as needed, ideally exclude it completely. I am very impressed by the recipe for baked apples with cottage cheese, firstly, because this is a real dietary recipe, and secondly, with all this, it is still a dessert.
For a vegetable cushion for fish, you can only use beans if there is no asparagus. Pink salmon are rich in fatty acids, including Omega-3. They are able to normalize the state of lipid balance and reduce high cholesterol levels.This is especially important in diabetes mellitus.
Breakfast: barley porridge with milk
Lunch: onion soup; Osso buco or beef stew with vegetables
Afternoon snack: white cabbage salad with apple
Dinner: pink salmon in a slow cooker on a vegetable pillow
White cabbage salad with apple is a good way to enrich your diet with dietary fiber and vitamins.
Breakfast: millet porridge with pumpkin in a slow cooker (excluding raisins and sugar)
Lunch: tomato puree soup; homemade chicken sausages + side dish
Afternoon snack: cottage cheese with berries
Dinner: stewed squid with vegetables + sliced fresh vegetables
Tomatoes contain vitamins A, E, C and group B.And with heat treatment in tomatoes, the amount of lycopene, a substance that is a powerful antioxidant, increases significantly. It protects the cardiovascular system and prevents the development of cancer.
Vegetables such as cauliflower and broccoli can be used with sausages. Or, the side dish can be cereal, such as buckwheat.
Cottage cheese on the menu is better to use 2%, and berries – to your taste. This option is for the case when there is absolutely no time to cook something for an afternoon snack.
I suggest adding only fresh herbs and vegetables to the stewed squid for dinner.
Breakfast: frittata with zucchini, spinach and tomatoes (1 serving – 2 eggs)
Lunch: tomato puree soup; homemade chicken sausages + side dish
Afternoon snack: dietetic syrniki
Dinner: stewed squid with vegetables + sliced fresh vegetables
Breakfast: dietetic cheese cakes
Lunch: vegetable puree soup in a slow cooker; halibut fillet in the oven
Afternoon snack: cabbage salad with cranberries
Dinner: Chicken Paprikash
Even those who do not like vegetables very much will not resist mashed potatoes.A good way to increase the amount of vegetables in your daily diet.
As a side dish for halibut, you can use boiled potatoes with herbs – a couple of small potatoes are enough, or fresh vegetables.
Breakfast: curd pate with radish
Lunch: vegetable puree soup in a slow cooker; halibut fillet in the oven
Snack: Kiwi Smoothie
Dinner: Chicken Paprikash
We use whole grain or bran bread for toast with cottage cheese paste.
For this smoothie recipe to be 100% suitable for diabetics, it is necessary to exclude grapes or replace it with an apple, for example, and reduce the amount of honey, in some cases it is better not to use it at all.
Breakfast: couscous with pumpkin and cranberries in a slow cooker
Lunch: cold yogurt soup; chicken casserole in a slow cooker
Afternoon snack: salad with celery, mustard and walnuts
Dinner: pagasius fillet in a multicooker
For a side dish with chicken casserole, I recommend buckwheat or steamed vegetables such as green beans and carrot slices.
Teas and fruit drinks are suitable for drinks, but they should be consumed without added sugar. Do not overuse juices, they contain a large amount of simple carbohydrates, the absorption of which is impaired in diabetes.
In addition to the above dishes, fruits should be included in the meal: plus 1-2 fruits to this menu, it is preferable that they be from the first or second food group. Also, dairy products with a minimum fat content should be added to this menu, it can be yoghurts, kefir, cottage cheese, fermented baked milk, etc.e. Make sure that the product contains no sugar.
The Type 2 Diabetes Menu has been designed with the principles of the Menu of the Week system in mind.
Weekly shopping list (for 2 people)
Vegetables, fruits, herbs:
– pumpkin – 550 g
– fresh spinach – 1 cup
– zucchini – 2 pcs.
– tomatoes – 11 pcs.
– cherry tomatoes – 10 pcs.
– garlic – 1 pc.
– greens (parsley, dill, basil) – 5 bunches
– radishes – 110 g
– green onions – 17o g
– lettuce – 60 g
– onions – 2 kg
– fresh cucumber – 1 pc.
– Bulgarian pepper – 2 pcs.
– celery stalk – 6 stalks
– apples – 4 pcs.
– white cabbage – 400 g
– carrots – 5 pcs.
– green beans – 300 g
– asparagus – 150 g
– fennel – 150 g
– tomatoes in their own juice – 400 g
– cauliflower – 400 g
– potatoes – 5 pcs.
– broccoli – 400 g
– green peas – 200 g
– corn – 200 g
– apples – 4 pcs.
– lemon – 1 pc.
– kiwi – 2 pcs.
– mint – 2 sprigs
– blueberries – 60 g (or other berries)
Nuts, juices :
– apple juice – 50 ml
– orange juice – 100 ml
– walnuts – 50 g
Meat, fish, eggs:
– eggs – 8 pcs.
– pangasius – 1 fillet
– beef – 700 g
– pink salmon – 500 g
– chicken fillet – 1200 g
– chicken liver – 200 g
– squid – 250 g
– halibut fillet – 3 pcs.
– butter – 200 g
– milk – 2.5 liters.
– cottage cheese – 580 g
– hard cheese – 150 g
– cream – 150 ml
– sour cream – 390 g
– yogurt – 320 ml
Groceries, spices and more:
– buckwheat – 2 cups
– pearl barley – 1 cup
– couscous – 1 cup
– oat flakes – 3 tbsp.l.
– sugar – 2 tablespoons
– millet – 200 g
– vegetable oil – 100 ml
– olive oil – 9 tbsp.
– sweet paprika – 3 tsp
– soda – 1 pinch
– corn flour – 2 tbsp.
– cinnamon – 1 pinch
– thyme – 1.5 tsp.
– bay leaf – 1 pc.
– dried cranberries – 0.5 cups
– vegetable broth – 1 liter
– black pepper – 10 g
– grain bread – 15 pieces
– dry white wine – 150 g
– tomato paste – 1 tbsp.
– rosemary – 1 tspl.
– lemon zest – 1 tsp
– orange peel – 1 tsp
– wheat flour – 4 tablespoons
– starch – 1 tsp
– coriander – 0.5 tsp
– mustard – 1 tsp
– wine vinegar – 1 tbsp.
– nutmeg – 1 pinch
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90,000 Breakfast for type 2 diabetes, what it should be
Breakfast for diabetes should be light but hearty.Vegetable salad, diabetic baked goods, whole grain cereals, or a light curd snack are ideal.
Breakfast for type 2 diabetes, or any other non-insulin-dependent type, should be balanced, but not exceed 4-5 bread units. At the same time, it is for breakfast that you can afford a small carbohydrate harmfulness, since in the first half of the day the body happily uses all the excess carbohydrates.