What are the best breakfast foods for people with diabetes? Discover 14 nutrient-dense options that can help manage blood sugar levels.

Versatile and Protein-Rich Eggs

Eggs are a fantastic breakfast choice for individuals with diabetes. They are low in calories, high in protein, and contain less than 1 gram of carbs per large egg. A 2018 review found that people with diabetes who maintain a healthy lifestyle may eat up to seven eggs per week. You can enjoy eggs in various ways, such as fried, poached, scrambled, or as a nutritious omelet filled with vegetables like spinach, mushrooms, and bell peppers.

Greek Yogurt with Berries

Greek yogurt is a great breakfast option for those with diabetes. Studies suggest that consuming dairy products like yogurt may improve blood sugar control and lower blood sugar levels, potentially due to the probiotics in yogurt that help the body break down sugars. A standard 5.3-ounce serving of low-fat Greek yogurt with 1/2 cup of berries provides a balance of protein, minimal fat, and moderate carbs. You can also add a tablespoon of nuts for a boost of healthy fats without significantly increasing the carb content.

Fiber-Rich Chia Seed Pudding

Chia seeds are an excellent choice for people with diabetes, as they are high in fiber and healthy omega-3 fatty acids yet low in digestible carbs. Even though a 1-ounce serving of chia seeds contains 12 grams of carbs, 9.8 grams come from fiber, which may not significantly raise blood sugar levels. The soluble fiber in chia seeds can also help lower blood sugar by slowing the absorption of nutrients. To make a nutritious overnight chia seed pudding, combine chia seeds, unsweetened almond milk, and a touch of vanilla extract, then refrigerate overnight.

Oatmeal: A Fiber-Filled Option

Oatmeal is a nutritious breakfast dish that may be a good choice for individuals with diabetes. Although oats contain a relatively large amount of carbs, the soluble fiber in oatmeal, particularly the beta-glucan fiber, can help lower blood sugar levels and promote feelings of fullness. A standard serving of oatmeal made with 1/2 cup of oats and 1 cup of water provides a balanced amount of carbs, protein, and fiber. To enhance the flavor and nutrition, you can add ingredients like cinnamon, berries, nuts, seeds, or Greek yogurt.

Multigrain Avocado Toast

Multigrain avocado toast is a simple and popular breakfast option that can be enjoyed by people with diabetes. Avocados are packed with fiber and healthy monounsaturated fats, which may help prevent blood sugar from spiking too high after a meal. The fiber in multigrain bread also contributes to this benefit. One slice of multigrain toast with 1/2 an avocado provides a satisfying combination of complex carbs, healthy fats, and fiber.

Protein-Packed Nut Butters

Nut butters, such as peanut, almond, or cashew butter, can be a great breakfast choice for those with diabetes. They are rich in protein, healthy fats, and fiber, which can help stabilize blood sugar levels. When selecting nut butters, opt for natural varieties without added sugars. For a balanced breakfast, pair a small serving of nut butter (about 2 tablespoons) with whole-grain toast, apple slices, or celery sticks.

Nutritious Veggie-Packed Omelets

In addition to classic egg dishes, omelets made with a variety of nutrient-dense vegetables can be an excellent breakfast option for individuals with diabetes. Vegetables like spinach, mushrooms, bell peppers, and onions provide fiber, vitamins, and minerals while keeping the carb content low. An omelet made with 2 eggs and a variety of vegetables can be a satisfying and blood sugar-friendly start to the day.

Berries for Natural Sweetness

Berries, such as blueberries, raspberries, and blackberries, can be a wonderful addition to a diabetic-friendly breakfast. Berries are low in carbs and high in fiber, antioxidants, and vitamins. They can provide natural sweetness without significantly impacting blood sugar levels. Enjoy berries on their own, mixed into Greek yogurt, or sprinkled on top of oatmeal or chia seed pudding.

Savory Turkey and Avocado Roll-Ups

For a satisfying and portable breakfast, consider making turkey and avocado roll-ups. Lean turkey breast provides protein, while avocado adds healthy fats and fiber. Wrap the turkey and avocado in a lettuce leaf or low-carb tortilla for a quick and nutritious on-the-go meal. This option is excellent for managing blood sugar levels and keeping you feeling full until lunchtime.

Cottage Cheese with Fruit

Cottage cheese is another dairy-based breakfast option that can be beneficial for individuals with diabetes. It is high in protein and low in carbs, making it a suitable choice. Pair cottage cheese with fresh fruit, such as berries or melon, for a balanced meal that provides fiber, vitamins, and a touch of natural sweetness.

Nutrient-Dense Smoothies

Smoothies can be a great way for people with diabetes to start the day with a nutrient-dense meal. When making a smoothie, focus on including a protein source (like Greek yogurt or nut butter), fiber-rich ingredients (such as spinach, chia seeds, or berries), and healthy fats (e.g., avocado or coconut milk). Avoid adding too much fruit, which can spike blood sugar levels, and consider using a sugar-free sweetener if needed.

Cinnamon-Spiced Nuts

Nuts can be a fantastic breakfast option for individuals with diabetes due to their high protein, healthy fat, and fiber content. Roasted nuts seasoned with cinnamon make for a tasty and portable snack. The cinnamon may also help regulate blood sugar levels. Portion control is key, as nuts are calorie-dense, but a small handful can be a satisfying and nutritious start to the day.

Veggie-Filled Frittatas

Frittatas, which are similar to omelets but baked in the oven, can be an excellent breakfast choice for people with diabetes. They allow for the incorporation of a variety of nutrient-dense vegetables, such as spinach, bell peppers, and onions, which provide fiber, vitamins, and minerals without significantly increasing the carb content. Frittatas can be made in advance and reheated for a quick and easy breakfast option.

Whole-Grain Toast with Eggs and Avocado

A classic breakfast of whole-grain toast, eggs, and avocado is a well-balanced and diabetes-friendly meal. The whole grains in the toast provide complex carbs and fiber, the eggs offer protein, and the avocado contributes healthy fats. This combination helps to slow the absorption of carbs and stabilize blood sugar levels. You can further enhance the nutrient profile by adding a sprinkle of herbs or a side of sautéed greens.

Nutrient-Dense Breakfast Bowls

Building a nutrient-dense breakfast bowl is an excellent way for individuals with diabetes to start the day. Begin with a base of steel-cut oats, quinoa, or cauliflower rice, then top it with a protein source (such as eggs, Greek yogurt, or nut butter), fiber-rich fruits and vegetables, and healthy fats (like avocado or nuts). This balanced approach can help manage blood sugar levels and keep you feeling full and satisfied.

14 Best Breakfast Foods for People with Diabetes

Coming up with nutritious, tasty, and filling breakfast options may be hard if you have diabetes because many popular breakfast options contain a lot of carbs.

With diabetes, you typically need to manage your blood sugar levels, which includes managing how many carbs you consume.

When considering breakfast options, opt for ones that are rich in protein and fiber, contain healthy fats, and provide low to moderate amounts of carbs.

Here are 14 great breakfast ideas for people with diabetes.

Eggs are delicious, versatile, and a great breakfast choice.

They’re low in calories and contain a lot of protein, providing around 70 calories and 6 grams of protein per large egg. In addition, an egg contains less than 1 gram of carbs (1).

A 2018 review found that people with diabetes who maintain a healthy lifestyle may eat up to seven eggs per week. (2)

You can enjoy eggs in various ways, such as fried, poached, or scrambled. Alternatively, try making a healthy and delicious omelet with a variety of vegetables like spinach, mushroom, and bell peppers.

Summary

Eggs are delicious, versatile, and have a lot of protein, moderate fat, and low carb content. You can enjoy them in various ways, such as fried, poached, scrambled, or as an omelet.

Greek yogurt with berries is an easy, tasty, and nutritious breakfast option.

According to some studies, eating dairy products may improve blood sugar control and lower blood sugar levels. It’s speculated that this may partly be due to yogurt’s probiotics, which help your body break down sugars (3, 4).

A standard 5.3-ounce (oz), or 150-gram (g), serving of low fat Greek yogurt with 1/2 cup (75 g) of berries contains the following (5, 6):

• Calories: 121
• Protein: 16 g
• Fat: 0.8 g
• Carbs: 13.5 g
• Fiber: 1. 6 g

This dish is relatively low in calories. If desired, you can add a tablespoon of crushed or slivered nuts for a boost of calories and healthy fats without increasing the carb content by much.

Summary

Greek yogurt with berries is a nutritious breakfast option. It may improve blood sugar control, partly due to the probiotics found in yogurt.

Chia seeds are suitable for people with diabetes since they have a lot of fiber and healthy omega-3 fatty acids yet are low in digestible carbs. Digestible carbs are those that your body can use, and they raise blood sugar levels.

Even though a 1-oz (28-g) serving contains 12 g of carbs, 9.8 g come from fiber and may not raise your blood sugar levels (7).

In addition, the soluble fiber in chia seeds may help lower your blood sugar levels by slowing down the speed at which food moves through your gut and is absorbed into the bloodstream (8, 9).

To make an overnight chia seed pudding, you’ll need a mason jar. To it, add 1 oz (28 g) of chia seeds, 1 cup (244 g) of unsweetened almond milk (or low fat, nonfat, soy, or any milk of your choosing), and a dash of vanilla extract. Shake well to combine and refrigerate overnight (7, 10).

An overnight chia seed pudding made using this recipe contains:

• Calories: 175
• Protein: 5.7 g
• Fat: 11.1 g
• Carbs: 15.1 g
• Fiber: 10.2 g

To enhance the flavor, add fun toppings such as unsweetened coconut shreds, chocolate chips with no added sugar, or cocoa nibs. For additional sweetness, you can add a little sugar-free sweetener like stevia.

Summary

Chia seeds have a lot of soluble fiber and are low in carbs, making them a great breakfast option. Try mixing up an overnight chia seed pudding to enjoy their benefits.

Oatmeal is a nutritious breakfast dish made from steel-cut, rolled, or instant oats.

Although oats have a relatively large amount of carbs, oatmeal may be a good option because it may help lower blood sugar levels due to its fiber content (11, 12).

A standard serving of oatmeal made with 1/2 cup (40.5 g) of oats and 1 cup, or 250 milliliters (mL), of water contains (13):

• Calories: 154
• Protein: 5.4 g
• Fat: 2.6 g
• Carbs: 27.4 g
• Fiber: 4.1 g

Oats contain a specific type of fiber called beta-glucan, which is responsible for most of its blood sugar–lowering effects. In addition, beta-glucan helps you stay fuller for longer by promoting the release of peptide YY in the gut, which signals fullness (14, 15).

If you’d like to make your oatmeal tastier and more nutritious, try adding ingredients such as cinnamon, berries, nuts, seeds, or Greek yogurt.

Summary

Oatmeal contains soluble fiber that aids blood sugar control and may keep you feeling full for longer. Despite its carb content, it’s a good option.

Multigrain avocado toast is a simple and popular dish that people with diabetes can enjoy.

For starters, avocados are packed with fiber and monounsaturated fatty acids that may help prevent your blood sugar from rising too high after a meal. This benefit is also promoted by the fiber from multigrain bread (16).

One slice (33 g) of multigrain toast with 1/2 avocado (101 g provides (17, 18):

• Calories: 257
• Protein: 6.9 g
• Fat: 16.3 g
• Carbs: 24.3 g
• Fiber: 11.2 g

If you’d like, add a boiled or fried egg to increase the protein and fat content. Alternatively, add a pinch of salt and pepper or a drizzle of low carb chili sauce for extra flavor.

Summary

Avocado toast has healthy fats and fiber and may aid blood sugar control.

Although smoothies are typically loaded with carbs and sugar, there are several ways to make a delicious, low carb smoothie.

For example, a low carb avocado smoothie made with 1/2 of an avocado (101 g), 1/2 cup (122 g) of unsweetened almond milk, 1/2 cup (123 g) of low fat Greek yogurt, and a dash of vanilla extract contains (5, 10, 18):

• Calories: 254
• Protein: 15.1 g
• Fat: 16.4 g
• Carbs: 14.6 g
• Fiber: 7 g

To enhance the sweetness, you can add a little natural sweetener like stevia. For a protein boost, add 1/2 or 1 scoop of protein powder, which should help curb your appetite.

Summary

A low carb smoothie like an avocado smoothie is a simple breakfast option. You can add protein powder to the smoothie for an added protein boost.

Wheat bran is the outer layer of the wheat kernel that’s stripped away during the milling process.

When wheat bran is made into cereal, the bran is processed into flakes or pellets. These contain lots of nutrients and fiber and have a low glycemic load, meaning that they raise blood sugar levels slowly rather than quickly.

A standard 1-oz (28-g) serving of wheat bran cereal contains (19):

• Calories: 92.7
• Protein: 2.9 g
• Fat: 0.7 g
• Carbs: 23.1 g
• Fiber: 5 g

Wheat bran cereals are typically served with milk or yogurt, and you can add other ingredients like berries or cinnamon for extra flavor.

Summary

Wheat bran cereals contain a lot of fiber and have a low glycemic load, which raises your blood sugar levels slowly.

Cottage cheese is soft, creamy, and delicious. It’s also a suitable breakfast option for people with diabetes.

Some research suggests that consuming dairy products may help reduce insulin resistance, which is a typical issue for people with diabetes (20, 21).

It has a mild flavor by itself. Some people like to whip it in a food processor or blender to make it creamier. You can also try making a sweet and savory cottage cheese, fruit, and nut bowl.

A 1/2-cup (105-g) serving of cottage cheese topped with 1/4 cup (37.5 g) of blueberries and 1/2 oz (14 g) of almonds contains (22, 23, 24):

• Calories: 191
• Protein: 9 g
• Fat: 9.5 g
• Carbs: 13 g
• Fiber: 2.7 g

Summary

A cottage cheese, fruit, and nut bowl contains a good amount of protein and fat while being low in carbs.

The classic nut butter and toast is a simple breakfast option.

Research has shown that eating foods that contain a lot of healthy fats may slow down the release of sugar into the bloodstream and prevent blood sugar spikes (25).

One slice (33 g) of multigrain toast with a tablespoon (16 g) of natural peanut butter provides (17, 26):

• Calories: 192
• Protein: 8.4 g
• Fat: 9.7 g
• Carbs: 19. 3 g
• Fiber: 3.4 g

Although the above example uses peanut butter, other types like cashew or almond butter are also fine to use. Just make sure to choose natural versions without added sugar.

Summary

Healthy fats like those in nut butter slow the release of sugar into your bloodstream and may help prevent blood sugar spikes. Combining nut butter with a slice of multigrain toast is a fine breakfast choice.

Tofu is a versatile and great breakfast option because it’s low in carbs yet has a lot of protein and fat. It’s made from condensed soy milk pressed into firm blocks.

Although tofu is typically viewed as a lunch or dinner protein, you can enjoy it for breakfast in many ways.

For example, cook up a quick, delicious tofu scramble. Chop firm tofu into bite-size pieces, cook in a hot frying pan in a little olive oil, and season with spices like salt, pepper, and turmeric powder.

A serving of tofu scramble made with 3. 5 oz (100 g) of firm tofu on a slice (33 g) of multigrain toast contains the following nutrients (17, 27):

• Calories: 179
• Protein: 14.8 g
• Fat: 6.8 g
• Carbs: 16.7 g
• Fiber: 3.7 g

You can also pair this dish with fried vegetables like spinach, onion, zucchini, or mushrooms.

Summary

Tofu scramble is delicious, easy to make, and low in carbs — an ideal, blood-sugar-friendly breakfast option. Try to combine it with a slice of multigrain toast or vegetables.

Pancakes made with low carb ingredients are a delicious breakfast option. The pancakes can be topped with fresh fruit, sugar-free syrup, or sprinkled with an artificial sweetener.

A 6-inch (77-g) plain pancake made from a dry mix contains the following nutrients: (28):

• Calories: 149
• Protein: 4 g
• Fat: 1. 92 g
• Carbs: 28.3 g
• Fiber: 1 g

As an alternative to a dry mix, you can make pancakes from scratch instead, or try a buckwheat pancake mix, as in this recipe.

Reduce the carbs by substituting white flour with almond, coconut, or another flour that your body digests more slowly.

To boost the protein and fiber, you can pair the pancakes with fruits such as blueberries, bananas, or pumpkin.

Summary

Fluffy pancakes made with flour from whole grains or nuts and topped with fruit or sugar-free syrup are a delicious breakfast idea.

You can make a frittata using chicken, beef, or pork sausage.

Recent research suggests that eating red meat does not affect type 2 diabetes risk factors such as insulin sensitivity and fasting glucose. However, the American Diabetes Association recommends limiting red meat because it contains more sodium and saturated fat than other meats. (29, 30)

This sausage frittata recipe uses chicken sausage and an egg substitute. It provides the following per serving:

• Calories: 190
• Protein: 21 g
• Fat: 8 g
• Carbs: 6 g
• Sodium: 525 micrograms

Instead of using sausage, you could substitute fresh meat, such as chicken or beef, to lower the amount of sodium.

Summary

Sausage frittata can be made with beef, pork, or chicken sausage. Recent research shows that eating red meat doesn’t affect type 2 diabetes risk factors, but it does have more sodium and saturated fat than other meats.

While quiche may be loaded with salt and fat and may contain meats, like ham or sausages, that have a lot of carbohydrates, you can make a homemade version that omits the crust, meats, and cheese that contains a lot of fat.

You can boost the quiche’s fiber content by adding vegetables, such as in these American Diabetes Association recipes:

• Crustless Asparagus & Pepper Mini Quiche
• Crustless Asparagus and Tomato Quiche
• Crustless Spinach and Mushroom Quiche

Each crustless asparagus and pepper mini quiche contains these nutrients:

• Calories: 60
• Protein: 5 g
• Fat: 3 g
• Carbs: 4 g

Summary

Eliminating the crust, meats, and cheese helps make quiche a breakfast option.

Although bananas contain simple carbs that may raise your blood sugar level, they also contain fiber, which slows the absorption of those carbs. (31)

Homemade banana nut muffins may be lower in carbs than muffins bought from a store or bakery. Each muffin in this recipe has the following nutrients:

• Calories: 180
• Protein: 3 g
• Fat: 10.5 g
• Carbs: 18 g

Use bananas that are firm but not overly ripe, as they contain more sugar. Substitute white flour with whole wheat or a nut-based flour, and use less sugar than the recipe calls for or a sugar substitute. (32)

Summary

Bananas contain fiber, which may help slow the digestion of their simple carbs that raise blood sugar. Substituting white flour and sugar with other ingredients makes banana muffins a suitable breakfast option.

There are many nutritious, tasty, and filling breakfast options to explore if you have diabetes.

These options may help you manage your blood sugar levels and keep you fueled until lunchtime.

Keep in mind that although these breakfast ideas may help you keep your blood sugar in check after breakfast, you still need to follow an overall nutritious and balanced diet throughout the day to keep your overall blood sugar at a healthy level.

You may work with a doctor or dietician to develop a meal plan that’s right for you.

Ginger and Diabetes: Is It Safe?

Ginger and Diabetes: Is It Safe?

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Medically reviewed by Alana Biggers, M. D., MPH — By Daniela Ginta — Updated on August 20, 2018

The basics

Diabetes is a metabolic condition that some people are born with and others may develop over time. It affects the way people produce or respond to insulin, which in turn affects the way your body processes sugar.

Because of this, it’s important to take note of what you’re eating and how it may impact your blood sugar levels. Ginger, for example, is low in carbohydrates and calories. It has only 1.3 grams of carbohydrates per teaspoon. Known for its spicy taste and unmistakable flavor, ginger also contains potassium, iron, and fiber.

Over the years, ginger has been shown to help reduce blood sugar levels and help regulate insulin response in people with diabetes.

In one 2014 animal study, obese rats with diabetes were given a mix of cinnamon and ginger. These rats experienced a wealth of benefits, including:

• reduced body weight
• reduced body fat mass
• decreased blood sugar levels
• increased insulin levels

According to researchers in a 2015 study, ginger powder supplements may help improve fasting blood sugar. Participants in this study were given 2 grams of ginger every day for 12 weeks. At the end of the study, researchers found that people in this group also experienced lower levels of:

• hemoglobin A1c
• apolipoprotein B
• apolipoprotein A-1
• malondialdehyde

Researchers in a 2016 study on rats with diabetes found that ginger might help protect against heart problems that occur due to diabetes.

Ginger’s anti-inflammatory properties may also help prevent certain diabetes complications.

Although many studies suggest that ginger could be useful in diabetes management, you should take precautions when consuming it. You shouldn’t consume more than 4 grams of ginger per day. Although side effects are rare, it’s possible to experience heartburn, diarrhea, and upset stomach if you eat ginger in large amounts.

Women who are pregnant should speak with their doctor about recommended use. It’s typically thought that pregnant woman shouldn’t eat more than 1 gram of ginger per day.

Speak with your doctor if you’re taking any blood-thinning medications. Ginger can also have blood-thinning effects, which can increase your risk of excessive bleeding.

You should also consult your doctor if you’re taking any blood pressure medications. Ginger can lower your blood pressure, which can cause irregular heartbeats.

Though more research is needed, preliminary studies have suggested that ginger can help lower cholesterol and improve cardiovascular health. Ginger is also an efficient aid in preventing and reducing nausea. Most people can safely include it in their diets.

Keep these things in mind when adding ginger to your diet:

• Choose natural, organic ginger root over processed ginger products. Ginger-flavored products, such as salad dressing, drinks, or sweets, generally lack nutritional value.
• Try to be consistent with daily consumption. Regular consumption over a period of at least six weeks has shown positive results in diabetes management.
• Avoid overconsumption. The best results occur by taking a certain dose over a long period rather than taking high amounts over a short period.
• Let it evolve from treatment to treat. Get into the habit of mixing a pitcher of iced ginger lemonade, and treat your friends or family to a glass.

Ginger isn’t a replacement for your regular treatment. You should continue to follow your doctor’s recommendations. If you experience any unusual symptoms while eating ginger, you should stop using it.

Ginger can be an effective addition to your diabetes treatment if you use it in moderation. Eating up to 4 grams per day may help lower your blood sugar levels and regulate insulin production. Be sure to talk with your doctor before adding this to your treatment regimen. Together you can determine the best dosage for you, as well as discuss any potential side effects.

Keep reading: The 9 best places to find diabetes recipes »

Last medically reviewed on August 12, 2016

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Azimi, P., Ghiasvand, R., Feizi, A., Fariri, M., & Abassi, B. (2014, Fall/Winter). Effects of cinnamon, cardamom, saffron, and ginger consumption on markers of glycemic control, lipid profile, oxidative stress, and inflammation in type 2 diabetes patients. The Review of Diabetic Studies, 11(3-4), 258-266. Retrieved from
  ncbi.nlm.nih.gov/pubmed/26177486
• Ilkhanizadeh, B., Shirpoor, A., hasen Khadem Ansari, M., Nemati, S., & Rasmi, Y. (2016). Protective effects of ginger (Zingiber officinale) extract against diabetes-induced heart abnormality in rats. Diabetes & Metabolism Journal, 40(1), 46–53
  doi.org/10.4093/dmj.2016.40.1.46
• Khandouzi, N., Shidfar, F., Rajab, A., Rahideh, T., Hosseini, P., & Tahen, M. M. (2015). The effects of ginger on fasting blood sugar, hemoglobin A1c, apolipoprotein B, apolipoprotein A-I and malondialdehyde in type 2 diabetic patients. Iranian Journal of Pharmaceutical Research, 14(1), 131-140
  ncbi.nlm.nih.gov/pmc/articles/PMC4277626/
• Shalaby, M. A., & Saifan, H. Y. (2014). Some pharmacological effects of cinnamon and ginger herbs in obese diabetic rats. Journal of Intercultural Ethnopharmacology, 3(4), 144–149
  doi.org/10.5455/jice.20140818050741

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Aug 20, 2018

Written By

Daniela Ginta

Edited By

Frank Crooks

Aug 12, 2016

Medically Reviewed By

Alana Biggers, MD, MPH

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Medically reviewed by Alana Biggers, M.D., MPH — By Daniela Ginta — Updated on August 20, 2018

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What should breakfast be like if you have diabetes?

Marina Kopytko, a nutritionist, candidate of medical sciences, head of the dietetics department at the Revital Clinic and Sanatorium, advises us.

Diabetes is a serious disease that requires observation by an endocrinologist. Diet, including breakfast, should also be discussed with your doctor. Restrictions can be more or less strict, but in any case, you need to minimize the consumption of simple carbohydrates: sugar, white bread, pastries, juices, honey, dried fruits. In general, if patients with diabetes come to me, I recommend that they assemble breakfast, like a designer, from several “details”. There are two approaches here.

Base – protein dish

Protein dish

These can be boiled or poached eggs. If there is no need to limit fats in the diet, scrambled eggs are also acceptable.

Another option is fresh cottage cheese, cottage cheese casserole or syrniki. At the same time, it is important that flour or semolina is not added to them – it is not difficult to find such a recipe.

Finally, the protein base can be meat or even fish. Traditionally, they are not taken for breakfast, but for medicinal purposes such a menu can be compiled. A piece of baked or boiled chicken, turkey, beef, fish gives a stable feeling of satiety, nourishes with protein and iron.

When you have decided on a protein dish, you need to make a few additions to it.

Proper additions to protein meals

• Non-starchy vegetables. You don’t need to eat beets and carrots for breakfast, but tomatoes, cucumbers, cauliflower, herbs, bell peppers are possible and necessary. Fried eggs with broccoli, cottage cheese casserole and a light vegetable salad are the perfect solution. Vegetables provide the body with fiber, which slows down the absorption of carbohydrates and helps to avoid spikes in blood sugar. If it is difficult to eat vegetables in the morning, seasonal berries can be an alternative (or frozen ones – they also have a lot of useful substances, and they are much more affordable most of the year). Or – apples or pears, but not fresh, but baked without sugar in the oven or microwave.
• A small “grease”. Ideally, you need to focus on unrefined vegetable oils – olive or linseed. But you can also allow butter, about a teaspoon in volume.
• Carbohydrate component. I emphasize that this point needs to be agreed with your doctor. Sometimes diabetics require a strict diet, and then additional carbohydrates are not added to breakfast.However, more often than not, eating a slice of whole grain or bran bread is even healthy (but of course, not white and not baked).Toaster it, wait until it cools – and enjoy appetite!

Porridge base

Porridge

For our country, this approach is more traditional, and diabetes is not a reason to refuse it. But it is important to choose the right cereals: they must contain complex carbohydrates, digest for a long time, and therefore cook for a long time.

The ideal option is buckwheat, brown rice, millet, barley and pearl barley, as well as their combinations. Semolina, corn grits, white rice will have to be abandoned – they raise blood sugar levels too quickly. We prepare oatmeal only from coarse oats, which must be cooked for at least 7 minutes. “Minutes” and even more so instant cereals are not suitable for people with diabetes.

Additives for porridge

Milk – cook porridge on it or add it to tea. It should be low-lactose or lactose-free (lactose can markedly increase sugar), bovine or goat. But vegetable options are not welcome – they have a complex composition, and far from always they benefit people with diabetes. If you cannot drink regular milk for any other reason, the use of soy, rice, or almond drinks should be discussed with your doctor.

• A spoonful of butter – you definitely won’t spoil the porridge with it.
• Protein product, eg one egg, 100 g cottage cheese or chicken.

As you can see, in any case, the breakfast is tasty, satisfying, healthy and varied.

What to drink?

Tea

Sugary drinks are highly undesirable for diabetics. This is not only about compotes or fruit drinks, which are specially sweetened, but also about natural juices and fresh juices – they contain a lot of easily digestible fructose, which also leads to blood sugar surges. Otherwise, the choice of drinks is almost unlimited.

It can be green or black tea, chamomile, rosehip and other herbal drinks, chicory. Talk to your doctor about coffee. By itself, it does not raise blood sugar levels, but it can interfere with the effects of medications prescribed for diabetes.

Of course, sugar must not be added to drinks. Undesirable and sweeteners of previous generations – fructose, xylitol, aspartame. But modern sweeteners – stevia and erythritol – are acceptable if you like the sweet taste.

menu for a week, what you can and cannot eat, reviews of nutritionists

Pluses of a diet for diabetes

Diabetes is an endocrine disease in which carbohydrate metabolism is disturbed. The pancreas produces the hormone insulin, which is responsible for lowering blood sugar levels. A lack of insulin causes a state of hyperglycemia – an increased concentration of glucose in the blood.

The most common form of the disease is type 2 diabetes , which most often occurs in people over forty years of age, mainly in women. The development of the disease contributes to reduced physical activity, obesity, genetic predisposition, menopause and subsequent hormonal disorders. Cells do not respond to insulin and do not absorb glucose from the blood, although the amount of the hormone is still normal. The concentration of sugar rises, in response to insulin, even more is produced. Cells react even weaker to an increased dose of the hormone, insulin resistance occurs.

Since cells do not receive enough glucose, despite the large amount of it in the blood, patients often experience hunger and weakness, eat even more carbohydrates, which aggravates the situation and leads to obesity. Such conditions are well corrected by proper nutrition, that is, a decrease in the amount of carbohydrates consumed in order to reduce the load on the pancreas and not cause a rise in blood sugar.

Type 1 diabetes occurs in children and young adults and is caused by an abnormal condition of the pancreas that produces little or no insulin. Such patients are forced to artificially introduce this hormone for life.

There are also gestational diabetes in pregnant women . Hormones released during childbearing block insulin, as a result of which sugar rises. Usually, after childbirth, the condition returns to normal on its own.

The main problem in any type of diabetes is a pathologically high level of glucose in the blood and carbohydrate starvation of cells that receive less sugar. To reduce sudden spikes in sugar, insulin and reduce the load on the pancreas, reduce the amount of carbohydrates consumed, focusing on “slow carbohydrates” that give a feeling of satiety. Fatty foods are also excluded, since they increase the secretion of pancreatic enzymes and lead to the same increased load on the organ.

Disadvantages of the diet for diabetes mellitus

The main disadvantage is dietary restrictions. A large number of products are excluded, the method of their preparation becomes as sparing and dietary as possible, which may seem tasteless to those who are accustomed to otherwise. Also, fractional frequent meals for a uniform intake of carbohydrates cause certain difficulties during the day, when it is difficult to find the right snack that does not contain sugars.

In severe diabetes, the glycemic index of each food should be monitored, excluding anything where the sugar concentration is too high.

Many artificial sweeteners to create a sweet taste without raising blood glucose levels are harmful to the body. Natural substitutes are recommended, for example, stevia extract, erythritol. However, natural preparations can also cause sugar rises. According to numerous studies, fructose also contributes to obesity, although to a lesser extent than sucrose. Before and after meals, sugar is usually measured with special devices.

Diabetes Food Chart

Modern approaches to therapy include reducing the carbohydrate load in the diet to 5-7%, and increasing the consumption of vegetable fats. As a result of such a correction, the body receives a full range of useful micro and macro elements, without a large amount of carbohydrates, thereby reducing the carbohydrate load and the need for insulin preparations. Of course, in type 1 diabetes, it is impossible to completely give up insulin, but the development of type 2 diabetes can be halted and even reversed.

Patients are prescribed Diet No. 9 or its variations. The amount of carbohydrates is adjusted by the doctor depending on the degree of the disease, the weight of the patient.

In the past, diabetics were advised to eliminate all easily digestible, fast carbohydrates. But today, WHO prioritizes such a concept as the quality of human life, so doctors are gradually abandoning radical formulations such as “this is strictly forbidden to you”, “forget about sweets”, etc.

Studies have shown that such restrictions are stressful for a person, and stress can lead to breakdowns, depression, so that life with continuous “no” will not be a joy. In addition, we still need sugar, because carbohydrates are energy for life. You cannot replace them with proteins and fats.

Therefore, the diet for diabetics is based on the glycemic index of all products. In fact, this index reflects the rate at which sugar from them is absorbed into the blood. In foods with a high index – jam, cookies, cakes – the absorption rate is high. Products with a low index – cereals, fruits – are lower. The slower the rate of absorption, the easier it is for the pancreas to cope with the load. So, foods with a GI of up to 55 are broken down gradually and almost do not cause an increase in sugar.

The essence of the diet is to eat more foods with a low glycemic index during the day and to dose meals.

— Both white bread and black bread are carbohydrates. The use of both increases blood sugar levels, the difference is only in speed. The first has a little more, and the second has a little less, so we say that black bread is preferable for diabetics, ”endocrinologists explain.

What you can eat

Cooking increases the GI of food, so it is desirable to eat a lot of food raw or not boil food.

What not to eat

Now doctors are trying not to operate with such formulations. Firstly, with type 1 diabetes, you can eat almost everything, but you have to count bread units and inject insulin. Secondly, even with type 2 diabetes, in which diet plays a role, you can eat varied, but you should try to limit fast carbohydrates, fatty foods and other foods from the table below.

However, there are nuances here too. Take at least the same fatty foods. It is high in calories, and obesity often goes hand in hand with type 2 diabetes, so the number of calories for such people needs to be reduced. But at the same time, according to doctors, fats limit the absorption of sugar, so mashed potatoes on water will raise sugar levels faster than fried potatoes in oil.

And, of course, the degree of restriction of certain products depends on human activities. If you play sports, you need more carbohydrates than knowledge workers.

Prohibited product type	Products ice cream, syrups
Vegetables	Severely limit potatoes, carrots and beets
Cereals	Corn, semolina, rice
Bakery products	Fresh pastries made from fine flour
Meat and fish	Lamb, fatty roast meat, fatty red fish
Drinks	Juices, soda, alcohol ready meals, sausages, dumplings, french fries, etc.
Fruit	Grapes, watermelon, melon, sweet and canned fruits
Miscellaneous	Pickles, pickles, spicy 117

Weekly menu for diabetes diet

The main goal is to prevent large fluctuations in blood glucose. For this, it is assumed that all food is divided into small parts that are consumed all day. At least 5 meals. As snacks, you can use cottage cheese, kefir, low-fat cheese, nuts.

In the nutrition menu for diabetics, the amount of carbohydrates should be evenly distributed, which is determined by the doctor for each patient separately. In type 1 diabetes, when the patient is dependent on artificial insulin administration, a low-carbohydrate diet may reduce the dose of the required drug, since blood sugar will be lower.

Reducing the amount of carbohydrates in the diet, which increase blood sugar, reduces the need for medication. The use of the same dosages as before the transition to a low-carbohydrate diet can cause hypoglycemia. It is necessary to regularly measure blood sugar during the beginning of this diet and adjust the dosage of medications accordingly. This must be done under medical supervision! Specific products, their quantity, dependence on taking drugs, are chosen only by the doctor for each patient separately. This menu for a week with diabetes can be considered as a guide and an example of a patient’s diet.

Tip
By deliberately reducing sugar and starch in the diet, blood glucose stabilizes and insulin levels, the hormone that controls body fat, decrease. This speeds up fat burning and increases the feeling of satiety after eating.

Day 1

Breakfast: Omlet with vegetables (tomatoes, cucumbers, greens)
Lunch: Vegetable vegetable oil, boiled chicken breast and avocado
Dinner: Chicken and broccoli casserole

Day 2

Breakfast: 2 boiled eggs, boiled asparagus
Lunch: fish grilled or baked with vegetables, lettuce
90 061 Dinner: beef steak with baked mushrooms

Day 3

Breakfast: whole wheat spaghetti with zucchini
Lunch: turkey in cream sauce with vegetables, leaf lettuce
Dinner: avocado salad before, bacon and cheese

Day 4

Breakfast: bulgur porridge with blueberries and lemon zest
Lunch: cod with vegetables, stewed lentils
Dinner: chicken in garlic sauce, crumbly buckwheat

Day 5

Breakfast: boiled eggs, toasted whole grain bread
Lunch: bean stew, diet beef
Dinner: vegetable salad with herbs, cheese slice

Day 6

Breakfast: low-fat cottage cheese
Lunch: salad with vegetables, egg and tuna
Dinner : braised rabbit or white fish, boiled cauliflower

Day 7

9 0340 Breakfast: barley porridge with diluted milk
Lunch: Steamed beef patties, Diet mushroom soup
Dinner : Baked fish with pesto and vegetables

Results

Controlled intake of sugar reduces insulin resistance. Fractional nutrition allows you to avoid sharp jumps in sugar: both lowering and increasing, harmful to the pancreas and the body as a whole. In insulin-dependent diabetes, diet is necessary to match the dose of the drug and approximately the same amount of carbohydrates. If they are deficient, the dose of insulin may be too high and hypoglycemia will occur, and vice versa.

Nutritionists Reviews

— Proper, balanced nutrition is of paramount importance in type 1 and type 2 diabetes, but calling it a diet, in the narrow sense of the word, would not be correct. Although reducing carbohydrates and fats in the diet contributes to weight loss, excess of which often affects type 2 diabetics. It is important to change the lifestyle itself, food habits. Since the main problem in both type 1 and type 2 diabetes is due to the fact that the body does not properly use the glucose that comes with food, the main focus of a properly designed nutrition plan should be on foods that include starch and simple sugars – their should be avoided.