11 Healthy Breakfast Ideas For People With Diabetes
Eggs and Meat
Protein is an important part of any diet, and including it is a great way feel full and satisfied after your meal. According to the American Diabetes Association, each meal, including breakfast, should be one-quarter protein: good options include steak and eggs, scrambled eggs with salsa, hard-boiled eggs with vegetable sticks or steak and vegetable stir fry. Some of these choices may seem strange to eat at breakfast originally, but are very satisfying and can be made in bulk in advance.
For a meal in a minute, blend one cup of fat-free milk or plain nonfat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast. Time saver: Have everything measured out the night before.
Oatmeal is another great breakfast staple. Not only is it fast and easy to make, but also studies suggest that it may help decrease insulin resistance in some individuals. Add nuts or seeds, a spoonful of plain Greek yogurt, or berries to hit some additional food groups. These toppings also increase the fiber and protein, all of which help to provide a more subtle increase in blood sugar rather than a spike.
For easy preparation, use a rice cooker to make enough for several days and then portion out into single-serving containers. Uncooked oats, such as muesli, another great breakfast choice, have an added benefit, says Weisenberger. “[They] contain resistant starch, so less carbohydrate goes into the bloodstream. Also, resistant starch is good for the gut, gut bacteria, and insulin resistance.”
Halve a bran muffin or other high-fiber muffin, cover with a side of berries, and top with a dollop of low- or nonfat yogurt for a fast and easy breakfast.
Low-fat or nonfat plain Greek yogurt mixed with fruit is another good way to get the morning going. Greek yogurt has more protein and less carbs than traditional yogurt, and is a great option for people with diabetes. Consider buying single serving yogurts to help control your portions. If fresh produce isn’t practical for your lifestyle, stock your freezer with frozen fruit. Just be sure to choose products with no added sugar and skip the fruit juice.