Healthy breakfast means starting the day properly. Breakfast is the most important meal that you should not skip at any costs, especially if you are diabetic because your blood sugar level may be low after not eating overnight.
Also, the proper breakfast will supply your body with the needed energy for the upcoming day.
Having a healthy breakfast means that you will maintain an ideal body weight, the main factors in diabetes management. According to a 2014 study, eating breakfast that includes cereals, whole fruit, grains, and low-fat milk can aid weight loss.
It is considered that if you constantly skip breakfast, you are more likely to experience diabetes type 2. A 2015 study showed that breakfast is of utmost importance for preventing diabetes type 2.
If you have diabetes, this does not mean that you should consume boring foods at every meal. You can have delicious foods for breakfast that you will enjoy.
They will make you feel full without spiking your blood sugar. In fact, a high fiber and low glycemic foods will maintain a healthy blood sugar level.
Check out the following breakfast ideas for people suffering from diabetes:
Prepared for less than 1 minute, smoothies are just the best alternative. If you use the right ingredients to prepare your morning smoothie, you will get a nutritional boost without increasing your blood sugar levels.
To prepare a diabetes-friendly smoothie, you can use almond milk, fat-free milk, plain nonfat yogurt, and green tea.
Then, opt for low-glycemic and antioxidant-rich fruits and vegetables, including apples, blueberries, strawberries, cucumbers, avocados, kale, spinach, etc.
Use chia seeds, flaxseeds, and nuts to top your smoothie. Due to their rich content of fiber, they provide a feeling of fullness.
For example, you can try the following recipe:
In a blender, put ½ cup of spinach and add ½ cup of frozen berries (strawberries, raspberries, and blueberries). Add ½ cup each of almond milk and Greek yogurt.
Add 1 teaspoon of cinnamon powder and 2 tablespoons of ground flaxseeds. Blend for a few minutes. Enjoy your smoothie!
Oatmeal is another healthy option that you can enjoy a few times a week. Oats contain soluble fiber that can slow the rate at which your body breaks down and absorbs carbohydrates.
In this way, it regulates the blood sugar levels. Oats are a great source of potassium, folate, and omega-3 fatty acids. You can use steel-cut, rolled or instant oats.
However, make sure not to use flavored oats that are full of sugar. Just cook the oats in skim or low-fat milk and use raw honey to sweeten them. Top it with some nuts or chopped fresh fruit like strawberries or apples.
You can also try other whole grains like quinoa.
Barley is another healthy breakfast ingredient to help keep your blood sugar level under control. Plus, it has twice the protein and almost half the calories as oats, making it one of the best breakfast foods.
According to a 2016 study, barley reduces blood sugar levels. It can reduce your risk of diabetes, thus improve your overall health. Barley contains dietary fibers that can reduce your appetite and your risk of cardiovascular disease.
How to prepare barley for breakfast:
You should soak 1 cup of pearl barley in water. Let it stand overnight. In the morning, strain the barley and add it in 2 ½ -- 3 cups of water in a saucepan.
Boil it then reduce the heat and let it simmer for 20 minutes. Add raw honey and nuts and enjoy!
4. Low Fat Yogurt
Low-fat yogurt is extremely beneficial for diabetics. It has a low glycemic index ration, which means that it won’t spike your insulin levels after consuming it.
It is a great source of calcium, protein and other important nutrients that will keep you full. According to a 2014 study, the regular consumption of yogurt is related to a reduced risk of type 2 diabetes.
Another study showed that the consumption of probiotic yogurt is a great treatment for improving dyslipidemia in people suffering from type 2 diabetes.
Eat a bowl of plain Greek yogurt, or add some almonds and chopped fruits like blueberries, strawberries, apples, and pears.
5. Scrambled Eggs and Toast
Extremely versatile and healthy, eggs are an ideal choice for diabetics. Actually, the famous breakfast of toast and scrambled eggs is the best way to start your day properly.
Eggs contain protein, fat, and vitamin D that can sustain your energy and keep you full. Scramble 1-2 eggs in a nonstick pan with a little olive oil. Eat with a slice of whole-wheat toast! Enjoy!
6. Spinach and Tomato Omelet
Prepare your morning omelet with egg whites, spinach and tomatoes! This satisfying breakfast is a great source of antioxidants and protein. It will keep you full without having an effect on your blood sugar.
Moreover, it can slow glucose absorption (very beneficial in the case of diabetes).
Take a handful of spinach and tomatoes and cook in a nonstick pan with 1 tablespoon of olive oil. Add 1 tablespoon of skim milk and the whites of 2 eggs. Don’t forget to use fresh herbs like parsley and basil.
7. Whole-Wheat Sandwich
If you are diabetic, you should wisely choose your bread. White made contains added sugar and it is made with highly processed white flour, so it can be very bad for the blood sugar level.
So, you should find some better nutrient-rich option. For example, opt for whole-wheat bread that is rich in fiber which can slow digestion, thus slowing the release of sugars into the bloodstream.
You can try a whole-wheat toast spread with peanut butter and topped with apple slices. This is a great breakfast idea! If you don’t like apples, you can also use tomato, lettuce, cucumber, spinach, or cottage cheese.
8. Almonds and Fruits
If you don’t have the time to prepare a sandwich for breakfast, almonds and fruit can be a perfect replacement. Almonds can improve glycemic control and lipid profiles in people suffering from Type 2 diabetes.
According to a 2011 study, the consumption of 2 ounces of almonds is related to lower levels of fasting insulin and fasting glucose.
To supply your body with the essential antioxidants and other important nutrients, try combining almonds with a fruit that has a low glycemic index. For instance, you can try apples, oranges, peaches, and berries.
So, grab a handful of unsalted almonds and a fruit that you like and there you have your breakfast!
However, if you have time, you can mix chopped almonds and fruits like strawberries, apples, pomegranate, and kiwi with 2 tablespoons of cottage cheese.
- Measure your blood glucose before eating and 2 hours afterward. In this way, you will find out more about the effects of the foods you are consuming.
- Cook with less fat by using a healthy cooking olive like olive oil and nonstick pans.
- Watch your portion sizes
- Avoid sugar-laden coffee in the morning