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:

• Meat
• Whole-fat dairy products (butter, cheese)
• Coconut oil
• Meats
• Egg yolks
• Baked goods
• Crackers

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.

What Is Oatmeal? Benefits, Risks, Recipes, More

Did you dig into a bowl of oatmeal this morning? One studded with chopped walnuts and blueberries? Let’s cut to the chase: Yes, oatmeal is good for you, despite what anyone with a fear of carbs will tell you.

As a great source of whole grains, oats contain a heart-protective starch called beta-glucan that can help lower high cholesterol and potentially help reduce the risk of certain cancers. (1) Their fiber (and rich texture) make them particularly filling for breakfast, helping you avoid the prelunch call to snack. What’s more, they’re GI-friendly because their fiber content also can help improve digestion and promote regularity.

What Are Oats Exactly, and What Should You Know About Their History?

Avena sativa — or oats — may be a staple at your breakfast table, but they’re primarily cultivated for livestock feed. (2) Oats grow in temperate regions like the United States and Canada, and can withstand poor soil, making them a particularly hearty crop.

Their history goes back further than anticipated, too. Those following the paleo diet avoid grains like oats because, they attest, our caveman ancestors didn’t eat them. But new evidence suggests otherwise. A study published in September 2015 in the Proceedings of the National Academy of Sciences noted the discovery of evidence of ancient tools that would have been used to grind grains like oats. (3) It appears that humans have been oat lovers for a very long time.

Oats are steamed, flattened, and sliced in different ways, producing the several types of oats available. These include “old-fashioned” (regular) oats, quick oats, and instant oats. (Their names, as you can tell, designate how fast they’ll cook up into oatmeal.) Oats are considered a whole grain because after processing, their bran and germ remain intact. (1)

In stores, you can buy steel-cut oats (aka Irish oatmeal, which are chewier and heartier), Scottish oatmeal (these are stone-ground oats and creamy), rolled oats (aka regular or old-fashioned), and, as mentioned earlier, quick or instant oats, which are made by rolling oat flakes even thinner than the old-fashioned variety. (4)

10 Best Diabetes Breakfast Ideas

By Charlotte  |  September 25, 2020

This post may contain affiliate links, see my Affiliates Disclosure.

Delicious low carb, high protein breakfast ideas you can enjoy and still keep those glucose levels in check! From egg cups to sausage stuffed peppers- we have the tastiest diabetes friendly recipes and tips to make the morning meal the easiest.

What can a person with type 2 diabetes eat for breakfast?

Tips for choosing a diabetes friendly breakfast

• Studies show higher protein, lower carb choices are beneficial for type 2 diabetes. In general, these type foods will minimize glucose excursions. Think eggs, Greek yogurt, lowfat cottage cheese, lean meat, etc.
• Higher carb foods that contain extra fiber and/or whole grains can also be a good choice in moderation. These foods usually contain more fiber which has been shown to moderate glucose levels. Think oats, berries, whole grain hot cereals, etc.
• Avoid added sugars, sources include processed breakfast cereals, breakfast pastries, juice beverages and jellies.
• Make breakfast ahead of time to avoid having to use restaurant drive through options which can be very high in carbs. Try making lower carb breakfast muffins to reheat, boiled eggs, or keep lower carb Greek yogurt on hand for a grab and go option. 

Diabetes friendly breakfast recipes

Avocado Cheese Toast

A 10 minute avocado cheese toast lunch idea that’s fresh and delicious! Crunchy sourdough with a kick of honey mustard and covered with sliced tomatoes, avocado and a thick slice of melted cheese.

Go to recipe

Sweet Potato Tot Breakfast Casserole

You will love the hint of sweetness in this healthy sweet potato tots recipe. Ham, cheese and eggs make a casserole the whole family will love.

Go to recipe

• If desired, try using lower sodium ham in this sweet potato tot breakfast casserole.
• This recipe contains approx 21gm carb, 2gm fiber and 18gm pro.

100 Calorie Breakfast Casserole Muffins

All the flavor of breakfast casserole in a portion controlled muffin! Crescent roll, eggs, ham and cheese team up for the perfect low calorie breakfast.

Go to recipe

• Makes portion control so easy!
• Add in your favorite veggies for a boost of fiber.
• Approx 9gm carb and 5 gm protein per muffin

Cauliflower Breakfast Muffin

Breakfast and snack muffin made of cauliflower, eggs and ham.

Go to recipe

• Try using cauli-rice in this recipe for an even quicker option.
• Approx 5gm carb, 9gm protein, 1gm fiber

Low Carb Sausage Stuffed Poblanos

Sausage, eggs and cheese stuffed in a poblano pepper makes a top notch Mexican breakfast.  Freeze a batch and have a quick weekday low carb breakfast.

Go to recipe

• Breakfast in a pepper bowl!
• Use turkey or chicken sausage and low fat cheese to reduce fat/calories.
• 1gm carb, 19gm protein

Spinach Breakfast Cups

Breakfast on the run with spinach, sweet potatoes and ham!

Go to recipe

• Make these muffins the night before and grab and go!
• Great source of Vitamin A and potassium.
• 10gm carb, 4gm protein,2gm fiber

Southwestern Omelet Cups

Great on the go breakfast cup filled with ham and potatoes.

Go to recipe

• Craving potatoes? Here’s a way you can portion control!
• Ready in 30 minutes
• 13gm carb, 5 gm protein, 1gm fiber

Low Carb Ham and Egg Cups

These easy ham and egg cups combine all your favorite AM foods into a delicious low carb on -the -go breakfast! Make as many or as few as you like!

Go to recipe

• The sky’s the limit on add ins for these muffins! Bacon bits, rotel, veggies.etc.
• Use a measuring cup for the eggs for easy pouring.
• Store in the refrigerator then heat them for your grab and go!
• 1gm carb,14gm protein

How to Cook Barley Cereal

A delcious bowl of warm barley cereal is a healthy way to start your day. Includes easy to follow instructions for how to cook barley.

Go to recipe

• Cook up a batch of barley then store in the refrigerator. Use it in salads, soups, etc to increase fiber and nutrients in your meal.
• Barley makes a delicious cooked cereal perfect for anytime.

Skillet Sweet Potatoes

Skillet sweet potatoes make an easy one pot breakfast. Eggs, ham and cheese team up to delight your AM taste buds.  Per serving: 138 calories, 8gm carb, 7gm pro

Go to recipe

• Be sure to use a foil liner for easy clean-up!
• 8gm carb, 7gm protein, 1gm fiber

Check out Breakfast-Diabetes Food Hub for some great breakfast ideas, stocking your kitchen and breakfast on the go.

Check out our 10 Best Diabetes Friendly Breakfast Ideas Story!

Looking for more diabetes-related posts? Check these favorites out!

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ideal for diabetes control — Diet Doctor

What should you eat for breakfast if you have diabetes? We’ve always recommended that you skip the carbs and fuel up with fat and protein instead — and a new study confirms that this is excellent advice.

The study, published by the American Journal of Clinical Nutrition, has shown that eating a low-carbohydrate, high-fat breakfast can help prevent blood sugar spikes in people with type 2 diabetes:

UBC Okanagan News: UBC researchers say eggs for breakfast benefits those with diabetes

This was a study of 23 people who were either taking oral diabetes medication or no medication and had an average HbA1c of 6.7%, which is considered “good” control by the American Diabetes Association and most other diabetes organizations.

In this randomized, controlled trial, participants ate a low-carb, high-fat breakfast (such as an omelette made with cheese, cream, and spinach) on one day and a higher-carb, low-fat breakfast (such as oats, fruit, and low-fat yogurt) on a separate day. Each breakfast contained about 600 calories and 29 grams of protein and was followed by a higher-carb, low-fat lunch and dinner. Blood sugar levels were assessed for 24 hours during each intervention by using continuous blood glucose monitoring (CGM) data.

The researchers found that the low-carb breakfast prevented the blood sugar spike that commonly occurs in people with diabetes after eating a meal. This resulted in lower overall exposure to elevated blood sugar and less variability during the 24-hour period after the low-carb breakfast compared to the high-carb breakfast. Additionally, most participants reported that they had fewer cravings for sweets and were less hungry before dinner on the day they consumed the low-carb, high-fat breakfast.

People with diabetes typically experience their largest post-meal blood sugar increase after breakfast due to greater insulin resistance in the morning related to hormonal changes overnight.
Not surprisingly, eating a high-carb meal at this time often causes a sharp rise in blood sugar. If this happens on a regular basis, it can increase the risk of diabetes complications, including heart disease.

By contrast, eating a breakfast that contains very few carbs, plenty of fat, and adequate protein can help maintain blood sugar within a very narrow, healthy range until the next meal — regardless of how far away that meal may be.

In this study, regardless of carb intake at breakfast, there were no differences in blood sugar levels after lunch and dinner; in each instance, a modest blood sugar spike occurred. The researchers viewed this finding favorably, stating that eating a low-carb breakfast didn’t further increase the glycemic response to a higher-carb meal later on.

But let’s just imagine what the post-meal and 24-hour blood sugar levels may have been like if all three meals had been very low in carbohydrates. Given the extent to which carbs affect blood sugar response, we strongly suspect that those results would have provided even more convincing evidence that a low-carb lifestyle is ideal for those with diabetes.

Earlier

ADA 2018: Very low-carbohydrate diets for diabetes

Is low carb the best treatment for reversing diabetes?

How to reverse

type 2 diabetes

GuideDo you have type 2 diabetes, or are you at risk for diabetes? Do you worry about your blood sugar? Then you’ve come to the right place.

10 Low-Carb Breakfast Ideas for Diabetics

Other good options include: Hardboiled eggs Instant oatmeal (just watch the serving size…) Greek yogurt with nuts and berries

1 stuffed mushroom: 126 calories, 5g fat (2g saturated fat), 18mg cholesterol, 472mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 1/2 fat. This low-carb breakfast offers plenty of protein with fluffy eggs, as well as iron and calcium from leafy green spinach.

Best Diabetic Breakfasts

If you’re eating a cup of yogurt and 1/2 cup of berries you’re eating about 15g of carbohydrates. Hard-boiled egg sandwich. While visiting my in-laws in Florida, my mother-in-law introduced me to a delicious and low-carb bread perfect for sandwiches.

Try one of these quick low-carb breakfast recipes. They’re ready in 15 minutes or less. 1 / 28. Taste of Home. Shakshuka Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling through Southeast Asia, and it’s been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta.

15 Healthy Low-Carb Breakfast Recipes. Whether you have diabetes, stick to a Mediterranean diet, or are on keto, these nutritious and creative morning meal ideas fit the bill.

Low carb diets are becoming increasingly popular amoung people with diabetes – so we’ve put together a list of our favourite low carb breakfasts, it is the most important meal of the day after all! 1. Roasted Tomatoes on Mushroom Our first breakfast is seriously low in carbs, weighing in at only 2g!

Diabetes friendly breakfast recipes. Avocado Tomato Toast. A 10 minute lunch idea that’s fresh and delicious! Crunchy sourdough with a kick of honey mustard and covered with sliced tomatoes, avocado and a thick slice of melted cheese. Go to recipe.

9 Low-Carb Breakfast Recipes

After a more relaxed summer schedule, it’s time to get back into the routine of things. If you tend to do more meal planning during the school year, here are seven low-carb breakfast recipes to put on your radar. Blueberry Protein Smoothie Bowl From Sugar-Free Mom: “What exactly is a smoothie bowl? Basically taking your traditional smoothie in a glass to another level.

Top pancake recipes — low-carb & keto. Recipe collection Pancakes! A true breakfast favorite for children of all ages. Here you’ll find great gluten-free recipes without traditional flours and sugars but with all the flavor and satisfaction still there.

More low-carb recipe roundups. Want to check out more of my favorite recipes? Here are a few collections I think you’ll enjoy: 10 Diabetic Cookie Recipes; 10 Low-Carb Breakfast Recipes; 10 Easy Diabetic Desserts; If you try any of these recipes, don’t forget to leave a comment below and let me know how you liked them!

Diabetic Recipe Archive. If you’re looking for the best diabetic recipes, then you’ve come to the right place. The Diabetic Gourmet Magazine recipe archive includes the best recipes for a diabetic lifestyle. All of our diabetic recipes provide nutritional information, including carbohydrates and diabetic exchanges, to make meal planning easy.

Easy Healthy Recipes: Veggie, Cheese & Egg Breakfast Burrito (Low Carb & Low Calorie Recipe) by | Dec 20, 2021 | Diabetic Diet Breakfast. BlogyCash 2. Recommended Products. Delicious Ultimate Diabetic Recipes – 369 recipes with guides and bonuses. Delicious Ultimate Diabetic Recipes.

15 Diabetic Breakfast Ideas for Type 2 Diabetes

Green Keto Smoothie with Avocado and Peanut Butter. This easy green keto smoothie is filled with healthy low-carb vegetables like kale, cucumber, and celery plus healthy (and delicious) fat from the avocado and peanut butter! Nutrition: 141 calories – 9 g carbs – 4 g protein – 11 g fat. Click here for the recipe.

Discover tasty and easy recipes for a low-carb diet, including meals, snacks and desserts, from Food Network chefs.

More low-carb recipe roundups. I love making collections of the best recipes I try. Here are a few that I think you will love: 10 Easy Diabetic Desserts; 10 Delicious Keto Fat Bombs; 10 Low-Carb Breakfast Recipes; When you have tried any of the recipes, please leave a comment below and let me know how you liked them. Enjoy!

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.

The diabetic recipes in our collection will help you whip up tasty, healthy meals. You can find easy diabetic recipes and 30-minute diabetic recipes, too!

7 Ideas For a Low Carb Breakfast

The researchers found that the low-carb breakfast prevented the blood sugar spike that commonly occurs in people with diabetes after eating a meal. This resulted in lower overall exposure to elevated blood sugar and less variability during the 24-hour period after the low-carb breakfast compared to the high-carb breakfast.

These low carb diabetic recipes are easy to fix and good for you! “The only diet that strikes at the real cause of obesity, high cholesterol, high blood pressure, hypoglycemia, and type 2 diabetes is a low-carbohydrate diet. Many doctors and nutritionists are now starting to recognize this.” Taken from So, check the labels and count those carbs!

Three Breakfast Recipes Diabetics Can Enjoy. Keep track of your ingredients’ GI score and you can turn almost any of your breakfast favorites into a diabetic breakfast recipe. Check out these diabetes breakfast ideas and get inspired: 1 – Breakfast Burrito. Burritos are great on-the-go food.

Related

20 Healthy Low-Carb Breakfast Ideas

• Healthy, low-carb breakfast ideas include a green smoothie, low-carb muffins, and chia pudding. 
• For a savory low-carb breakfast, try asparagus frittata, egg drop soup, or cauliflower hash browns. 
• Eating a healthy, low-carb breakfast can help stabilize blood sugar levels throughout the day. 
• Visit Insider’s Health Reference library for more advice.

Eating a low-carb breakfast can help keep you full, and reduce spikes in blood sugar, says Stacie Stephenson, DC, a board member of the American Nutrition Association. 

“I highly recommend a low-carb breakfast for anyone struggling with morning blood sugar control, or hunger pangs before lunch,” she says. That’s because low-carb breakfasts often contain more protein, which is known to keep you feeling fuller for longer. And, in general, low-carb diets may also help with

weight loss

.

Going low carb short-term is safe for most people, Stephenson says, except for those with uncontrolled type 2

diabetes

, chronic kidney disease, or a history of eating disorders. However, limiting your carbs for an extended period of time, may lead to vitamin deficiencies, heart rhythm problems, fatigue, and disrupt your digestion. 

Moreover, for anyone going low-carb, it’s important to make sure that you’re not swapping carbs for saturated fats and cured meats, which can increase your risk for cardiovascular disease, cancer, stroke, and diabetes. 

Note: Low-carb diets restrict carbohydrate intake to 20-50 grams per day, while a more moderate approach is eating 100-150 grams of carbs each day. 

Here are 20 healthy, low-carb breakfast ideas that we culminated from various recipe websites to get you started.

1. Hard-boiled eggs with mixed berries 

Hard-boiled eggs make for a quick, easy, and portable breakfast.

Shutterstock

Two hard-boiled eggs with a 1/2 cup of mixed berries contains: 

• Calories: 179 
• Protein: 13 grams (g) 
• Carbs: 10 g
• Fat: 10 g

Hard-boiled eggs are a quick and easy way to get a hit of protein in the morning, while berries are packed with antioxidants and fiber that will keep you healthy and full. 

2. Plain Greek yogurt with berries and walnuts

Sprinkling Greek yogurt with nuts and blueberries will give it a burst of flavor and a bit of texture.

IGphotography/Getty Images

One serving contains: 

• Calories: 254 
• Protein: 20 g
• Carbs: 30 g
• Fat: 5 g

Plain Greek yogurt doesn’t have to be boring when you incorporate the sweetness of berries and a drizzle of honey. The yogurt is packed with protein to keep you feeling full, while the berries deliver fiber and walnuts provide just the right amount of healthy fats. 

3. Grain-free lemon ricotta pancakes

Lemon and ricotta pancakes will feel like an indulgence, but won’t hurt your carb count.

Aleksei Potov/Shutterstock

One serving contains: 

• Calories: 217 
• Protein: 9 g
• Carbs: 6 g
• Fat: 19 g

Pancakes are the ultimate breakfast food but are usually off-limits to those counting carbs. This recipe minimizes carbs by using grain-free ingredients, while the ricotta and lemon pack a flavorful punch that will make you feel like you had a little treat before it’s even noon. 

4. Spicy shrimp omelette 

Try mixing up your average omelette by adding shrimp.

yipengge/Getty Images

One serving contains: 

• Calories: 329 
• Protein: 36 g
• Carbs: 4 g
• Fat: 17 g

Related

5 science-backed benefits of eating spicy food and how it can help you burn calories and live longer

This omelette is perfect for incorporating leftover seafood and combining big taste with very few carbs. The protein and fat (not to mention spicy flavor) will leave you satiated, without any bloat. 

5. Green smoothie

By adding avocado and coconut milk, this green won’t taste bland and watery.

Prostock-Studio/Getty Images

One serving contains: 

• Calories: 168 
• Protein: 6 g
• Carbs: 7 g
• Fat: 14 g

Smoothies don’t have to be laden with carb-heavy fruits. For example, this one uses avocado, spinach, and coconut milk mixed with a bit of vanilla protein powder, peanut butter powder, and a squeeze of fresh lime to provide tons of nutrients and flavor, but without blood-sugar spiking sugars and carbs. 

6. Low-carb blueberry muffins

Low-carb blueberry muffins are a great breakfast to meal prep.

yumehana/Getty Images

One muffin contains: 

• Calories: 217 
• Protein: 7 g
• Carbs: 6 g
• Fat: 19 g

This recipe uses almond flour to create a low-carb option for those days when you’re looking for a little comfort food, like a warm muffin, but still want to stick to your healthy eating. 

7. Ham and cheese frittata 

A ham and cheese omelette is a breakfast classic.

martinturzak/Getty Images

One ham and cheese omelette contains: 

• Calories: 291
• Protein: 24 g
• Carbs: 4 g
• Fat: 20 g

If you love quiche, a frittata offers all of the taste, without the carb-laden crust. This recipe is packed with protein, while a touch of cream lends a decadent feel. To reduce the calories and fat, you can swap out the cream for half and half. 

8. Shakshuka

You can also save shakshuka leftovers for dinner or tomorrow’s lunch.

DebashisK/Shuttershock

One serving contains: 

• Calories: 142 
• Protein: 6 g
• Carbs: 8 g
• Fat: 9 g

Tired of plain old eggs? Shakshuka is a middle eastern and north African dish that cooks eggs in a rich, flavorful tomato sauce. In this recipe, the eggs provide protein, while the sauce has a touch of vegetables and a whole heap of flavor. 

9. Butternut breakfast meatballs

If you want to switch up your breakfast, try meatballs.

MZZ001/Shutterstock

One serving contains: 

• Calories: 170 
• Protein: 12 g
• Carbs: 2 g
• Fat: 13 g

Who says you can’t have meatballs for breakfast? This recipe combines breakfast sausage with butternut squash, mushrooms, and seasoning for a savory breakfast full of protein and vegetables. You can make it even healthier by eating it over a salad or greens. 

10. Smoked salmon and arugula salad

Smoked salmon is a quick and easy way to add a punch of protein and healthy fats to any breakfast.

Aly Weisman/INSIDER

One serving contains: 

• Calories: 371 grams
• Protein: 6 grams
• Carbs: 8 grams
• Fat: 37 grams

Salads aren’t typically thought of as breakfast food, but they should be. This recipe will give you a serving of vegetables right off the bat, while the salmon and avocado provide healthy fats, like omega-three fatty acids, that will keep you feeling full till lunch. 

11. Asparagus and ricotta frittata

This frittata is full of vitamins and minerals.

Brian Macdonald/Getty Images

One frittata contains: 

• Calories: 158 
• Protein: 13 g
• Carbs: 7 g
• Fat: 9 g

Now that you know that frittatas are a low-carb quiche alternative, give this one a try. It’s full of vegetables and uses a fat-free ricotta cheese to make the recipe rich but light on calories and fat. 

12. Egg drop soup

Egg drop soup makes a comforting and warm breakfast for chilly, rainy days.

Shutterstock

One serving contains: 

• Calories: 142 
• Protein: 8 g
• Carbs: 2 g
• Fat: 11 g

Soup for breakfast? Don’t knock it till you try it. This recipe combines eggs, chicken broth, and spices for a low-carb, low-calorie breakfast option. 

13. Maple cream cheese pumpkin muffins

Pumpkin muffins are perfect for fall.

Lara Hata/Getty Images

One muffin contains:

• Calories: 260 g
• Protein: 7 g
• Carbs: 9 g
• Fat: 23 g

Perfect for fall, these low-carb muffins use almond flour to keep the carb content low. They taste like a treat, but won’t make you feel bogged down throughout the day. 

14. Sausage, egg, and avocado breakfast salad

Avocados are full of heart healthy fats.

Somrudee Doikaewkhao / EyeEm/Getty Images

One serving contains: 

• Calories: 489 
• Protein: 31 g
• Carbs: 11 g
• Fat: 35 g

Need a hearty breakfast option before a day of hiking or yard work? This alternative to potato salad offers a great balance of calories, proteins, and healthy fats that will give you all the energy you need to get through the day, without relying on empty carbs. 

15. Low-carb cereal

This low-carb cereal recipe uses peanuts which are a good source of protein.

NadineDoerle / Pixabay

One serving contains: 

• Calories: 100 
• Protein: 16 g
• Carbs: 5 g
• Fat: 4 g

Cereal is the perfect breakfast for when you’re in a rush, but it’s typically filled with simple carbs and sugar. This low-carb alternative uses milk protein isolate and roasted peanuts to give you the crunch you crave, without the carbs. Add some milk for even more protein. 

16. Cauliflower hash browns 

Cauliflower is a go-to for people looking to reduce their carb-intake

Calvin Chan Wai Meng/Getty Images

One serving contains: 

• Calories: 80 g
• Protein: 6 g
• Carbs: 3 g
• Fat: 5 g

Who doesn’t love hash browns? This recipe uses frozen riced cauliflower — cauliflower that has the consistency of rice — and eggs to make a much lighter, low-carb alternative to the breakfast classic. Plus, these hash browns are baked instead of fried, for a lower calorie meal overall.

17. Low-carb breakfast casserole

Using turkey instead of ham or bacon will reduce the fat content of the casserole.

ToscaWhi/Getty Images

One serving of this low-carb breakfast casserole contains: 

• Calories: 168
• Protein: 18 g
• Carbs: 8 g
• Fat: 7 g

Breakfast casserole may sound decadent, but this one is healthy too. It uses ground turkey, hash browns, almond milk, and plenty of spices to create a filling breakfast.

18. Cabbage and beef soup

Cabbage and beef soup is also hydrating.

Artelier/Shutterstock

One serving contains: 

• Calories: 145 
• Protein: 11 g
• Carbs: 5 g
• Fat: 8 g

This recipe incorporates the protein and fat from ground beef with the nutrients of cabbage for a healthy and satisfying start to the day. Best of all, you can make a big batch and eat it all week. 

The benefit of this soup is that it’s mostly water, which quickly fills your stomach to make you feel fuller, sooner. That can help you eat less throughout the day, which is a plus if you’re looking to lose weight. 

19. Vegetable scrambled eggs

Scramble up some eggs with bell peppers and onions.

4kodiak/Getty Images

One serving contains: 

• Calories: 180 
• Protein: 14 g
• Carbs: 4 g
• Fat: 10 g

When you’re eating healthy, you might end up with lots of leftover veggies. This recipe is a great way to use them up by combining whatever vegetables you have on hand with two eggs for a quick and easy low-carb breakfast. 

20. Chocolate chia pudding

Chia pudding can be meal prepped and stored in the fridge.

Julia_Sudnitskaya/Getty Images

One serving contains: 

• Calories: 336
• Protein: 8 g
• Carbs: 16 g
• Fat: 27 g

Chia seeds transform into a tasty and protein-packed pudding when soaked in liquid. This recipe uses chia seeds, cocoa powder, coconut milk, and vanilla extract to create a low-carb breakfast that tastes too good to be true. 

Insider’s takeaway

Today there are tons of healthy low-carb breakfast options. Stephenson says that the key is finding one that tastes good, while making you feel great too. That might take some trial and error. 

“The breakfast that makes you feel good may not be the same as what someone else thrives upon,” she says. 

So, listen to your body, follow its cues, and eat a breakfast that makes you feel full and alert.  

“What matters the most is making healthful, nutrient-dense food choices in a pattern that makes you feel energetic and satisfied throughout the morning,” Stephenson says.

Low-carb breakfast improves control of blood glucose levels — ScienceDaily

While some cereals may be the breakfast of champions, a UBC professor suggests people with Type 2 Diabetes (T2D) should be reaching for something else.

Associate Professor Jonathan Little, who teaches in UBC Okanagan’s School of Health and Exercise Sciences, published a study this week demonstrating that a high-fat, low-carb breakfast (LCBF) can help those with T2D control blood sugar levels throughout the day.

“The large blood sugar spike that follows breakfast is due to the combination of pronounced insulin resistance in the morning in people with T2D and because typical Western breakfast foods — cereal, oatmeal, toast and fruit — are high in carbohydrates,” says Little.

Breakfast, he says, is consistently the “problem” meal that leads to the largest blood sugar spikes for people with T2D. His research shows that by eating a low-carb and high-fat meal first thing in the morning is a simple way to prevent this large spike, improve glycemic control throughout the day, and perhaps also reduce other diabetes complications.

Study participants, with well-controlled T2D, completed two experimental feeding days. On one day, they ate an omelette for breakfast and on another day, they ate oatmeal and some fruit. An identical lunch and dinner were provided on both days. A continuous glucose monitor — a small device that attaches to your abdomen and measures glucose every five minutes — was used to measure blood sugar spikes across the entire day. Participants also reported ratings of hunger, fullness and a desire to eat something sweet or savory.

Little’s study determined that consuming a very low-carbohydrate high-fat breakfast completely prevented the blood sugar spike after breakfast and this had enough of an effect to lower overall glucose exposure and improve the stability of glucose readings for the next 24 hours.

“We expected that limiting carbohydrates to less than 10 per cent at breakfast would help prevent the spike after this meal,” he says. “But we were a bit surprised that this had enough of an effect and that the overall glucose control and stability were improved. We know that large swings in blood sugar are damaging to our blood vessels, eyes, and kidneys. The inclusion of a very low-carbohydrate high-fat breakfast meal in T2D patients may be a practical and easy way to target the large morning glucose spike and reduce associated complications.”

He does note that there was no difference in blood sugar levels in both groups later in the day, suggesting that the effect for reducing overall post-meal glucose spikes can be attributed to the breakfast responses with no evidence that a low-carb breakfast worsened glucose responses to lunch or dinner.

“The results of our study suggest potential benefits of altering macronutrient distribution throughout the day so that carbohydrates are restricted at breakfast with a balanced lunch and dinner rather than consuming an even distribution and moderate amount of carbohydrates throughout the day.”

As another interesting aspect of the research, participants noted that pre-meal hunger and their cravings for sweet foods later in the day tended to be lower if they ate the low-carb breakfast. Little suggests this change in diet maybe a healthy step for anybody, even those who are not living with diabetes.

Little’s study was published this week in the American Journal of Clinical Nutrition. His research is funded by the Canadian Institutes of Health Research and a Michael Smith Foundation for Health Research Scholar Award.

90,000 Low Carbohydrate Weekly Menu

Hello, Elvira Tevs is in touch. The weekly low-carb diabetes diet menu was developed by renowned cardiologist Atkinson. After all, it was he who said that if a person eats a lot of carbohydrates, this leads to a rapid deterioration in health and loads the heart.

Also, this doctor wrote a book about losing weight using this method, namely the use of foods low in carbohydrates, which will lead to a slimmer body.

At present, the diet of this doctor has become universal, and has many different names that carry the meaning of the Atkinson method. At the same time, with the help of certain rules, it is possible to achieve not only weight loss, but also an improvement in well-being in general.

The principle of this diet is that with a small intake of carbohydrates, little glucose enters the bloodstream, and therefore insulin is not produced. As a result of this mechanism, the organisms begin to consume their own fat deposits, which leads to weight loss.

The biggest benefit of a low carbohydrate diet is that you are allowed to eat fatty foods, which is considered important by some people. At the same time, the feeling of hunger does not occur, and therefore it is quite easy to maintain such a diet.

With such a diet, it is important to understand what foods you should eat. Products that contain complex carbohydrates are best suited, thanks to which food is digested for a long time, for example meat, and it can be any chicken, beef and even pork, and cooked in absolutely any way: smoking, frying, boiling and others.

For example, you can allow to eat a well-done steak and still gradually reduce your weight.

Pork Rib-eye steak in a pan

The second such product is fish, of any kind and method of preparation. Still others are mushrooms, the main thing is that they are fresh. Well, and, of course, vegetables, best of all green, as they contain less sugars and starch.

Particular attention should be paid to foods that are prohibited while following this diet.Firstly, potatoes are prohibited, due to the high content of starch in it, secondly, flour products and sweets, and, thirdly, overripe fruits.

Such a diet is liked by people who cannot imagine their life without meat. And therefore does not cause discomfort in them. Accordingly, vegetarians will not be able to adhere to such a diet, since, following such a diet, their body will be stressed due to a sufficient lack of animal protein.

Beef Beshbarmak Cooking Recipe

Despite the advantages of such a diet, it is important to consult with a specialist before using it in order to avoid negative consequences.

Low carbohydrate diet for diabetes type 2 menu for the week:

Diabetes mellitus or damage to the pancreas, which produces insulin, affects one in five people on earth. These statistics are quite large, and the reason for everything is a fleeting and stressful lifestyle in which there is no place for a normal diet and time for rest.

To prevent complications and the transition of diabetes to the stage of complete insulin dependence, the “low-carbohydrate diet for type 2 diabetes menu for a week” comes to the rescue.This diet helps patients self-regulate sugar levels and lead a fulfilling lifestyle.

In type 2 diabetes, insulin or a hormone produced by the islets of Langerhans (beta cells) is not present in the blood in sufficient quantities.

As a result, the general metabolism of sugar is disrupted, which leads to hyperglycemia, glucosuria and ketoacidosis. Cholesterol levels rise sharply. If at the moment the course of the disease is not responded, then diabetes will go into the first stage.This is fraught with complications such as diabetic coma and irreversible processes throughout the human body.

In this case, a person becomes completely dependent on the use of insulin and its analogues. Without the administration of insulin drugs, a person promises a lethal outcome. A disease detected in time and its timely treatment with the use of a special diet will stop the disease at its second stage.

Basis and scheme of the diet

The diet is based on foods that do not contain carbohydrates, fats and excessive amounts of protein.This list includes lean fish (sea, river or lake), chicken, beef or turkey meat, low-fat dairy products (yogurt, kefir and milk), as well as cereals, seafood, mushrooms, eggs and herbs.

The consumption of vegetables and fruits is based on the principle of low sugar and sucrose content. Confectionery and muffin products are excluded from the diet. Instead of sugar, a certain amount of sugar substitutes is used (30 g per day).

The menu is fractional and is divided into 5 parts: breakfast, lunch, afternoon tea and dinner. The largest amount of calories is given to lunch. The calorie rate per day allows 2000-2300 kcal, which includes: protein – 100g, fats – 70-80g and carbohydrates – 300g. It is recommended to consume 1.5-2 liters of water per day, carbonated drinks are strictly prohibited.

Attention! Fatty, fried, salty, smoked and spicy foods are prohibited! Alcoholic beverages are not recommended for grade 2 diabetes mellitus.

Weekly diet

– Monday: breakfast – an omelet made from one egg and skim milk, boiled chicken fillet, second breakfast – a baked apple and one black bread crouton, for lunch – vegetable or mushroom soup, vegetable salad and 200g of beef or rabbit meat , dinner – buckwheat porridge and a glass of fat-free kefir;

– Tuesday: first breakfast – 100g of cottage cheese with a spoonful of strawberry puree, a cup of weak coffee without sugar, second breakfast – 200ml of skim milk with a crouton, on a lunch ration – bean soup, poultry fillet with vegetable stew and a glass of fruit yogurt, and for dinner – mushroom soup;

– Wednesday: breakfast consists of oatmeal with milk and 100g of cheese, for lunch – one fruit (orange, tangerine or apple) with diet cookies, lunch menu – steamed cutlet with a side dish of unpolished rice, afternoon snack – walnuts , peanuts or almonds, dinner – low-fat cottage cheese (100g) and a baked apple;

– Thursday: oatmeal with raisins is included in the morning diet, a second breakfast – 100g of bean curd with two slices of rye bread, lunch is made up of soup, 100g of beef, pea or bean puree, and for dinner – natural tomato juice and fried eggs ;

– Friday: in the morning – porridge made from buckwheat or wheat and a slice of boiled sausage, lunch – a glass of milk and crackers, on the dinner table – boiled fish (100-150g) plus a side dish of corn porridge and baked vegetables, dinner – vegetable stew ;

– Saturday; Breakfast with an omelet, 50g of cheese and a cup of coffee with sweetener, for lunch it is recommended – a glass of jelly and 100g of diabetic cookies, for lunch – a steamed chicken cutlet, porridge of brown or brown rice and salad, for dinner – a piece of fish and seafood salad cabbage;

– Sunday: have breakfast with cottage cheese casserole and green tea with sweetener, for lunch – a coffee drink with cookies for diabetics, lunch consists of pea soup, salad, 100g of chicken fillet and a glass of herbal tea, for an afternoon snack – a glass of kefir or yogurt, dinner made up of stewed vegetables or mushrooms and one baked fruit.

Advantages and disadvantages of diet number 9

Low-calorie and balanced foods (1200-1800 kcal), used in a nutritious diet according to a special weekly scheme, will lead to the regulation of carbohydrates in the blood.

This diet has a number of advantages, namely: it contains products that stabilize metabolism, lower cholesterol and improve general condition.

Correct and strict adherence to this diet for 1-2 years will completely eradicate diabetes mellitus.Preventive drug therapy is added to the diet, consisting of the administration of anti-inflammatory drugs and pancreatic enzymes.

Together with medication, the diet brings positive results for patients with diabetes mellitus.

The disadvantages of a low-calorie carbohydrate diet are minor but significant. They apply to the general condition of patients.

Increased irritability and a constant desire to eat sweet and savory foods.There are often minor spikes in blood sugar.

And the last diet leads to rapid weight loss, which affects the condition of other organs (liver, kidneys and heart). This diet is effective for patients with extirpation of the pancreas.

90,000 Omelet turned out to be the ideal breakfast for diabetics

photo © pixabay.com

Low carbohydrate content helps control sugar

A group of scientists from the Canadian University of British Columbia have found that a low-carb, high-fat breakfast is beneficial for people with type 2 diabetes.According to the researchers, such a diet helps to control glucose levels throughout the day.

According to Medical Xpress, an experiment was conducted with the participation of volunteers. One group of subjects was offered an omelet for breakfast, the other – oatmeal with fruit. The rest of the meals were the same. Every five minutes for two days, the participants in the experiment measured their sugar levels, and as a result, it turned out that the first group did not have the sugar release characteristic of diabetics after eating.

“Reducing the amount of carbohydrates below 10% during breakfast avoids the release of sugar after eating,” – noted the scientists.

Scientists have concluded that such a breakfast helps to normalize blood sugar levels and prevent surges in its level during the day, and they are dangerous for blood vessels and kidneys. But the usual Western morning ration of oatmeal, toast and fruit turned out to be not very useful for patients with type 2 diabetes.

Materials used in the text: MK

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Low Carb Diabetes Diet: Weekly Menu

Contents of the article:

This article will consider the effect of such a diet on the course of the disease, as well as what results it can lead to. Many people know that in type 1 diabetes there is a lack of insulin, so daily injections of this hormone must be given to food, and also do not forget to satisfy the need for basal insulin.

If a person refuses any carbohydrates that affect metabolism, then he will still not be able to completely cancel insulin. The exception is cases of newly diagnosed diabetes, where insulin withdrawal is possible with a strict low-carb diet.

In all other cases, when a person suffers from diabetes for a long time, the drug cannot be completely canceled. You can skip insulin injections on food, but basal injections will still be needed.

Although it must be remembered that the amount of basal insulin will rapidly decrease, so you must not miss the moment of the onset of possible hypoglycemia.

The effect of proteins and fats on blood glucose

When proteins and fats enter the human body, they can be transformed into glucose and increase its content in the blood, but this process is rather slow and takes a long time. In such cases, it may be necessary to inject short insulin.

It is better to determine which foods with proteins and fats the body reacts to with an increase in sugar and after what time it occurs, in order to give a shot of short insulin about two hours before that to maintain glucose at the same level.

Short-acting insulin can be put before eating a protein meal or immediately after a meal, because its peak occurs later and coincides with an increase in sugar.

Influence of thermal processing of foods on the glycemic index

Those who do not want to completely remove carbohydrates from the diet and get them with vegetables should remember that cooking them leads to an increase in the glycemic index, even if it is low in raw vegetables.

That is, for example, boiled carrots increase sugar more than raw carrots, which may not affect glucose at all if seasoned with olive oil. Stewed zucchini, tomatoes, eggplant and cabbage also increase the sugar content.

In such situations, you can experimentally set the dose of bolus insulin and give injections with respect to the exposure time.

Those who do not want to follow too strict a low-carb diet, but want to reduce the total amount of carbohydrates in the diet, should also be aware that this will reduce the dose of insulin (both basal and bolus).

This is associated with a significant decrease in insulin requirements while reducing the amount of carbohydrates consumed at one time. There is a pattern: the more carbohydrates are eaten at one time, and the more fast carbohydrates there are among them, the more insulin will be needed to assimilate them.

A low-carb diet for type 1 diabetes makes it possible to more accurately control sugar levels. It is important for diabetics that a person must decide for himself whether he needs such a diet.

This need may not be if the patient:

• compensates for food well;
• maintains normal glucose and glycated hemoglobin levels;
• if the difference in sugar fluctuations during the day is no more than 5 mmol / liter.

Low Carb Diet for Type 2 Diabetes

Diabetics have their own reasons for making weekly meals and the diet consisted of certain foods.

It is patients with diabetes who most often suffer from overweight, as a rule, they have insulin resistance, which means that hyperinsulinism develops. It is the excessive amount of insulin that causes diseases of the heart and blood vessels, and also leads to obesity.

The main goal of such a diet in diabetics is to reduce the concentration of insulin in the blood. With a decrease in body weight, the sensitivity of tissues to insulin decreases, the total amount of this hormone in the blood decreases, as a result of which glucose in the body begins to be utilized normally.

How a low-carb diet works in type 2 diabetes

Such a diet for diabetics is the best way to fight type 2 diabetes. By following a diet low in carbohydrates, a person achieves several goals at once, but they all lead to one end result – an improvement in the state of the body.

Due to the fact that the intake of carbohydrates from food is significantly reduced, the level of glucose in the blood returns to normal. This causes a decrease in the load on the pancreas, as a result of which it synthesizes less insulin, and the dead cells begin to recover.

When there is a decrease in insulin peaks, the process of burning fat (lipolysis) is activated and a person loses weight, this also applies to diabetics.

Weight loss helps to increase the sensitivity of cells to glucose and insulin, the absorption of sugar is greatly improved, as a result of which its content in the blood is normalized.

In addition:

1. the lipid spectrum is restored,
2. reduces the intensity of inflammation,
3. reduced proliferative phenomena in the cells of the vascular wall,
4. mitigates the effects of diabetes detected at an early stage.

Naturally, all this cannot happen in one day or even a month. Recovery can take several months before the first results appear, but the effort is worth it.

Diabetes history, its role in complications and low-carb diets

When diabetes is detected in the very early stages, it is much easier to deal with it. At the same time, it is possible to achieve a normal concentration of glucose and insulin in the blood and prevent the occurrence of complications of the disease, making a simple menu for a week, and adhering to it.

People believe that this is how a cure is achieved, in the medical environment they say that this is the onset of remission, because if a person only returns to their previous way of life, diabetes will remind of itself again, no diet will help if it is not followed in all rules.

During the period of remission, you can stop taking medications, since blood counts and without them are maintained normal only with the use of a low-carbohydrate diet and the use of regular physical activity.

If diabetes has been around for many years and the first complications have developed, then a low-carbohydrate diet can also lead to a positive effect. Even if sugar is not reduced in any way with the use of medication, proper nutrition and adequate exercise can lead to normalization of glucose levels and may even allow to reduce the dose of medication.

The progression of complications also stops, and in some situations they can turn towards weakening.

With a long history of diabetes mellitus and a full set of concomitant diseases, a low-carbohydrate diet can significantly improve the condition, and also leads to a slowdown in the development of other pathologies.

It was noticed that blood pressure returns to normal, the intensity of joint pain decreases, problems with the gastrointestinal tract disappear, and allergic reactions manifest themselves less.

Thus, patients with any type of diabetes mellitus can use a low-carbohydrate diet, regardless of how many years they have been sick and what complications there are.Of course, positive results will manifest themselves in different ways, for some they will be more pronounced, for others less, but they will definitely happen.

Low Carb Atkins Diet

This diet consists of four phases, each of which has its own characteristics.

1 phase

It is the strictest, the duration is not one week, but 15 days and longer. During this period, the body begins the process of ketosis, that is, the breakdown of fats occurs.

In the first phase, it is allowed to add no more than 20 g of carbohydrates daily to the menu, food should be divided into 3 – 5 meals and taken in small portions, the gap between adjacent meals should not be more than 6 hours. Plus, it will be useful to study information about what kind of fruits can be used for diabetes.

It is imperative to drink at least 8 glasses of water a day. It is imperative to leave the table with a slight feeling of hunger.

At this stage, the main products on the menu are:

• meat,
• fish,
• shrimp,
• mussels,
• eggs,
• vegetable oil.

In small quantities it is allowed to use:

• tomatoes,
• cucumbers,
• zucchini,
• cabbage,
• eggplant,
• olives,
• fermented milk products,
• cottage cheese.

Forbidden to use:

• flour and sweet products,
• bread,
• tomato paste,
• nuts,
• seeds,
• starchy vegetables,
• carrot,
• sweet fruits.

To activate the process of ketosis, and, therefore, weight loss, you need to do physical exercises. If you follow all the rules, then at this stage the loss of the West will be up to five kilograms.

2 phase

Lasts from several weeks to several years. The duration is determined by the excess weight that needs to be shed. During this period, you need to find out your own daily dose of carbohydrates, when consumed, the process of losing weight will continue. This is done experimentally.

It is necessary to gradually increase the amount of carbohydrates in the diet and monitor how the body weight will change. Weighing is best done once a week. If body weight continues to decrease, then the amount of carbohydrates can be increased. If the weight increases or stops at the same level, then you need to go back to the first phase.

3 phase

It starts after the ideal weight is reached. During this period, you need to determine the optimal amount of carbohydrates for a particular person, which will allow you to maintain weight at the required level, not to lose weight and not gain weight.It is recommended to include 10 g of excess carbohydrates per week in the low-carb diet for several months.

4 phase

It must be observed for the rest of your life (after determining the optimal amount of carbohydrates) so that the weight remains at the required level.

The amount of carbohydrates that make up various foods is indicated in the special low-carb diet table. It includes the names of foods and their carbohydrate content.

Based on the data from the table, each person can easily compose their daily diet and even come up with a variety of new recipes.

For example, when cooking meat in French, according to the Atkins diet, it is forbidden to use potatoes. It is recommended to replace it with zucchini or tomatoes, while the dish does not lose its taste and does not lead to weight gain.

Weekly Menu for a Low Carb Diet

When drawing up your individual diet, it is imperative to take into account the amount of carbohydrates in foods, but it is not necessary to count proteins and fats.

For the development of the weekly menu, the following template can be taken as a basis:

1. Breakfast should consist of protein products (cottage cheese, yogurt, eggs, meat), you can drink green tea without sugar, by the way, you can also drink green tea with pancreatitis.
2. For lunch, you can eat fish and meat dishes with vegetable salad or a small amount of slowly digestible carbohydrates (bread, cereals).