Coming up with nutritious, tasty, and satiating breakfast options can be a struggle if you have diabetes, given how many popular breakfast options are high in carbs.
With diabetes, it’s typically necessary to manage your blood sugar levels. And this includes managing how many carbs you consume.
When considering breakfast options, opt for those that are rich in protein and fiber, contain healthy fats, and provide low to moderate amounts of carbs.
Here are 10 great breakfast ideas for people with diabetes.
Eggs are delicious, versatile, and a great breakfast choice for people with diabetes.
They’re low in calories and high in protein, providing around 70 calories and 6 grams of protein per large egg. In addition, one egg contains less than 1 gram of carbs (1).
A 12-week study of 65 people with type 2 diabetes found that eating two eggs daily as part of a high protein diet significantly reduced fasting blood sugar and HbA1c levels, an indicator of long-term blood sugar control (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.
SUMMARYEggs are delicious, versatile, and great for people with diabetes thanks to their high protein, moderate fat, and low carb content. You can enjoy them in various ways such as fried, poached, scrambled, or as an omelet.
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Greek yogurt with berries is an easy, tasty, and nutritious breakfast option that suits individuals with diabetes.
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 (150-gram) serving of low fat Greek yogurt with 1/2 cup (75 grams) of berries contains the following (5, 6):
- Calories: 121
- Protein: 16 grams
- Fat: 0.8 grams
- Carbs: 13.5 grams
- Fiber: 1.6 grams
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.
SUMMARYGreek 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 great for people with diabetes since they’re high in fiber and healthy omega-3 fatty acids yet low in digestible carbs. Digestible carbs are those that can be used by your body and raise blood sugar levels.
Even though a 1-ounce (28-gram) serve contains 12 grams of carbs, 9.8 grams come from fiber and don’t raise your blood sugar levels (7).
In addition, the soluble fiber in chia seeds can help lower your blood sugar levels by slowing down how fast food moves through your gut and is absorbed into the bloodstream (8, 9).
To make an overnight chia seed pudding, place 1 ounce (28 grams) of chia seeds, 1 cup (244 grams) of unsweetened almond milk, and a dash of vanilla extract into a mason jar. Shake well to combine and refrigerate overnight (7, 10).
An overnight chia seed pudding made using this recipe contains:
- Calories: 175
- Protein: 5.7 grams
- Fat: 11.1 grams
- Carbs: 15.1 grams
- Fiber: 10.2 grams
To enhance the flavor, top the chia seed pudding with fresh low carb fruits such as blueberries or strawberries. For additional sweetness, you can add a little sugar-free sweetener like stevia.
SUMMARYChia seeds are high in soluble fiber and low in carbs, making them great for people with diabetes. 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 are relatively high in carbs, oatmeal is a good option for people with diabetes because it may help lower blood sugar levels due to its high fiber content (11, 12, 13).
A standard serving of oatmeal made with 1/2 cup (40.5 grams) of oats and 1 cup (250 mL) of water contains:
- Calories: 154
- Protein: 5.4 grams
- Fat: 2.6 grams
- Carbs: 27.4 grams
- Fiber: 4.1 grams
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 (PYY) 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 — none of which are high in carbs.
SUMMARYOatmeal is rich in soluble fiber that aids blood sugar control and can keep you feeling full for longer. Despite its relatively high carb content, it’s a good option for people with diabetes.
Multigrain avocado toast is a simple and popular dish that can be enjoyed by people with diabetes.
For starters, avocados are packed with fiber and monounsaturated fatty acids that can 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 grams) of multigrain toast with 1/2 avocado (101 grams) provides (17, 18):
- Calories: 257
- Protein: 6.9 grams
- Fat: 16.3 grams
- Carbs: 24.3 grams
- Fiber: 11.2 grams
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.
SUMMARYAvocado toast is high in healthy fats and fiber and may aid blood sugar control, making it a good option for people with diabetes.