Healthy Breakfast Ideas for Diabetics
Breakfast is an important meal for all. And if you are diabetic, it’s very important that you do not skip breakfast since your blood sugar level may be low after not eating overnight. Also, the right breakfast will provide much-needed energy to begin the day right.
A healthy breakfast can help with maintaining an ideal body weight, one of the key factors in diabetes management.
Having diabetes doesn’t mean you need to eat bland, boring foods at every meal. You can eat a variety of satisfying foods at breakfast that will fill you up without spiking your blood sugar. A high fiber and low glycemic index breakfast menu will help you maintain a healthy blood sugar level.
Also, eating a healthy breakfast does not mean that you need to create an elaborate spread.
Here are many diabetes-friendly breakfast ideas that will help you stay healthy and still get out the door on time.
Here are some healthy breakfast ideas for people who have diabetes.
For a meal in a minute, a smoothie is just the right option. Smoothies made with the right ingredients will give you a nutritional boost without raising your blood sugar level.
To make a diabetes-friendly smoothie, some good options for the base ingredient include fat-free milk, plain nonfat yogurt, almond milk, or even green tea.
Next, choose antioxidant-rich and low-glycemic fruits and vegetables, such as strawberries, apples, blueberries, avocados, cucumbers, spinach, kale, and so on.
You can also top your smoothie with nuts, flaxseeds or chia seeds to increase the fiber content that promotes a feeling of fullness.
Oatmeal is another great breakfast staple. Hot or cold, oatmeal is the right cereal that you can enjoy several times a week.
The soluble fiber in oats slows the rate at which your body breaks down and absorbs carbohydrates, which helps keep your blood sugar levels stable. Oats are also rich in omega-3 fatty acids, folate and potassium.
You can choose from steel-cut, rolled or instant oats. However, stay away from the flavored varieties that can be packed with sugar.
Oatmeal is fast and easy to make. You can cook the oats in skim or low-fat milk and sweeten them with raw honey. Make your oatmeal even healthier by topping it with some nuts or chopped fresh fruit like apples or strawberries.
Enjoy a small bowl of oatmeal for breakfast, several times a week.
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.
4. Low Fat Yogurt.
A bowl of low-fat yogurt is another very good item on a diabetic diet plan. Low-fat yogurt has a low glycemic index rating, meaning it won’t spike your insulin levels after eating it.
Yogurt also provides a good amount of protein, calcium and many other essential nutrients that will keep you feeling full throughout the morning.
You can eat a bowl of plain Greek yogurt, or make it more healthy and tasty by adding some almonds and chopped fruit like fresh pears, apples, strawberries or blueberries.
5. Scrambled Eggs and Toast.
Eggs are a versatile food and make an excellent choice for people with diabetes. In fact, the popular breakfast of scrambled eggs and toast is one of the best ways to start the day if you cook them right.
The protein, vitamin D and fat in eggs help sustain your energy level and keep you satisfied until lunchtime.
You can quickly scramble 1 or 2 eggs in a nonstick pan with a little olive oil. Enjoy your scrambled eggs with a slice of whole-wheat toast.
6. Spinach and Tomato Omelet.
You can also make an omelet with just the egg whites and lots of spinach and tomatoes for a satisfying and filling breakfast.
This will give you a healthy protein-rich treat that also offers an antioxidant boost. The protein in egg whites will help keep you full without affecting your blood sugar. It also slows glucose absorption, which is very helpful if you have diabetes.
7. Whole-Wheat Sandwich.
Bread is a staple breakfast item, but you must choose your bread wisely if you are diabetic. White bread is made with highly processed white flour and added sugar, thus it can be bad for your blood sugar level.
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