The Most Important Meal of the Day
This article looks at what foods you should avoid and some of the best diabetic breakfast ideas. If you're looking for a solid treatment option, consider Jardiance® (empagliflozin); it is an antidiabetic medication used to improve glucose control in people with type 2 diabetes.
4 of the Worst Breakfast Foods for Diabetics
Here are some of the worst breakfast foods for diabetics:
- Sugary Cereals. Many breakfast cereals are high in added sugar and refined carbohydrates, which can cause blood sugar levels to spike.
- Sweetened Yogurt. Yogurt can be a healthy breakfast option, but sweetened varieties often contain added sugar.
- Flavored Instant Oatmeal. Flavored instant oatmeal packets are often high in sugar and may contain artificial flavors and preservatives.
- Pastries and Muffins. Pastries and muffins are often high in sugar, refined carbohydrates, and unhealthy fats, making them a poor breakfast choice for people with diabetes.
For people with diabetes, it is important to choose breakfast foods that help regulate blood sugar levels throughout the day. Some breakfast foods can cause blood sugar to spike, making them less than ideal choices for people with diabetes.
8 of the Best Breakfast Foods for Diabetics
When it comes to the first meal of the day, you'll need the best diabetic breakfast ideas, such as the following:
Whole grain oatmeal: Whole grain oatmeal is an excellent choice for breakfast if you have diabetes. Oatmeal is a good source of fiber. Fiber helps keep blood sugar steady by slowing the glucose response after you eat. Fiber also fills you up, which may help with weight loss.
Smoked salmon and whole wheat crackers: Salmon is rich in protein and omega-3 fatty acids. Omega-3s are healthy fats that can decrease the risk of complications from diabetes, such as stroke and heart disease.
Avocado and whole grain toast: When thinking about best diabetic breakfast ideas, avocados tend to be the first that comes to mind. They contain healthy fats and are low-carb, so they do not cause a blood sugar spike. Minimizing the glucose response after a meal can help with better blood sugar control throughout the day.
Avocados are also rich in folate, potassium and magnesium, which are needed nutrients. Put mashed avocado on whole-grain toast to increase the fiber.
Omelet with veggies: Eggs are low in carbohydrates and high in protein. Protein is a good source of energy and is needed for every cell in the body to function optimally. Eating foods high in protein may help prevent post-meal spikes in blood sugar. Plus, eggs are versatile and easy to make. For example, make an omelet and add veggies such as dark leafy greens, peppers and tomatoes to increase its nutrient value.
Greek yogurt parfait: Research in the Journal of Nutrition indicated that eating dairy products, such as yogurt, may help manage blood sugar levels. One theory is the probiotics in yogurt may help the body break down sugar. Instead of regular yogurt, opt for Greek yogurt, which is often higher in protein.
Turn a serving of Greek yogurt into a parfait. Start with a layer of Greek yogurt. Add a layer of nuts. Top with berries for an easy breakfast recipe that is diabetic-friendly, quick and nutritious.
Low-carb pancakes: Sometimes, a stack of pancakes is just what you are craving. But regular pancakes are high in carbs and can spike your blood sugar. Instead, try pancakes made with low-carbohydrate ingredients. For instance, swap white flour for coconut or almond flour, which the body digests slower and helps keep blood sugar steady. Top low-carb pancakes with sugar-free syrup or fresh fruit instead of sugary toppings.
Turkey sausage and pepper skillet: Turkey sausage is high in protein and lower in fat than pork sausage. Add some peppers for more flavor and vitamins. It is a low-sugar and low-carb option for breakfast that only takes a few minutes to put together.
According to the American Diabetes Association, eating a low-carb diet, such as 26-45% of calories from carbohydrates, appears to improve blood sugar control and leads to a reduction in diabetes medications.
Cottage cheese: Cottage cheese is a good protein source and is low in carbs and sugar. According to the Diabetes Council, cottage cheese is an acceptable food for people with diabetes. It may even help lower blood sugar. Vinegar is used in the process of making cottage cheese and may help blood sugar levels in some situations.
Make cottage cheese more substantial and filling by adding berries and nuts. Add tomatoes and cucumbers to your cottage cheese if you prefer something less sweet.
What Makes a Good Diabetic Breakfast?
Individual nutritional needs may vary. Your age, activity level and other medical conditions may all affect your nutritional needs.
This is why it is important to work with a nutritionist to maintain a healthy diet. But there are some general rules to follow. For example, avoid foods high in sugar and low in nutrients, such as sugary pastries or cereals. Avoid fried foods, which are high in fat, and calories.
Eating foods that contain complex carbs, protein and healthy fats helps maintain steady blood sugar levels. Make sure you know what a portion size looks like to avoid eating too many calories.
Be sure to also include a variety of foods to get the needed minerals and vitamins in your diet.
If you have diabetes, you probably know how important it is to manage the condition through healthy lifestyle choices, such as exercise and eating right. Your portion size and food selection are key to managing blood sugar levels. Choosing diabetic-friendly breakfast foods is a great way to start the day.
If your gut has been causing you some issues, you'll want to learn about some of the best foods to ease your symptoms.
- Wiley Online Library (Big breakfast rich in protein and fat improves glycemic control in type 2 diabetics)
- American Diabetes Association (Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report)
- National Library of Medicine (Yogurt and Diabetes: Overview of Recent Observational Studies)
- American Diabetes Association (Food for Thought: Key Takeaways from ADA's Nutrition Consensus Report)
- The Diabetes Council (Cottage Cheese: Safe for Diabetes?)