Hard-boiled eggs
Hard-boiled eggs are a great on-the-go option. To save you time in the morning, make a batch early in the week. All you’ll have to do in the morning is grab one on your way out the door. Though people with diabetes are at a higher risk of heart disease, research has shown that eating six or fewer eggs a week does not significantly impact cholesterol. Buying anti-inflammatory omega-3-rich eggs is even better.
Balanced Carbs
Diabetics need to avoid certain carbohydrate-rich foods, but there are a number of options you can safely eat for breakfast. These include rolled oats, rye bread, soy and linseed bread, whole-grain cereals — such as bran flakes and homemade sugar-free muesli — and fruit. These are low glycemic-index foods, so they won’t destabilize your blood sugar. Aim to eat these a couple of times per week to ensure that you are getting enough fiber and minerals.
Whole-Grain Cereal
Hot or cold, the right cereal makes a great breakfast. Enjoy a bowl of high-fiber, low-sugar cereal with skim milk, or heat up plain oatmeal. Be sure to measure out one serving size to keep portions in check, and watch what you add to it. Limit the butter and sugar — instead, top with fresh fruit, skim milk, or a sugar substitute to sweeten your meal.
Omelet
An omelet is a great choice, especially if you are having breakfast out at a restaurant. One large egg contains 6 grams of protein, according to the Egg Nutrition Center. When building your omelet, skip the bacon, sausage, and cheese. Instead, add your favorite veggies.