10 Quick and Healthy Breakfast Options for Diabetes
Published: August 30, 2022
Updated: May 18, 2023
Breakfast is the easiest meal of the day to skip. But, it’s also important for getting your day off to a good start and making sure you have the energy to do everything you need to do. If you have diabetes, it’s especially important to eat a nourishing breakfast that won’t cause your blood sugar to spike. Eating a sugary, high-carbohydrate breakfast can cause your blood sugar to rise quickly and you’ll end up feeling hungry all day.1 If you’re running late or accidentally overslept, don’t skip breakfast. Pick one of these quick and easy diabetes-friendly breakfasts instead!
Nutrition Goals for Breakfast
Many people who have diabetes have higher blood sugar in the morning because of how their body metabolizes glucose overnight. Additionally, blood sugar tends to spike more after breakfast compared to after lunch and dinner. So, the ideal diabetes-friendly breakfast will keep you full for a long time and not cause a rapid spike and crash in your blood glucose level.2
A healthy diabetes-friendly breakfast will be high in fat and protein and low in carbohydrates.1 You also want to get a good amount of fiber in your meal to keep you full and regulate your blood sugar. Look for plant-based fats and proteins to keep your saturated fat intake low. Making a healthy breakfast shouldn’t be difficult or take a long time. Try some of these ideas!
10 Easy and Healthy Breakfast Ideas 3
Greek yogurt with berries – Greek yogurt is high in protein and a good source of calcium. Plain low- and non-fat options are your best choices. Avoid yogurts with added sugars. Berries are low in calories and high in fiber and antioxidants.
Vegetable omelet – Eggs are a good source of protein and vitamins and they only take a few minutes to cook. Use whatever leftover vegetables you have on hand to make a delicious fiber-filled omelet; spinach, mushrooms, and bell peppers are all good choices. To make your meal more filling, serve the omelet with a slice or two of whole-grain toast.
Avocado toast – Avocado toast is a simple and delicious meal. Avocados are high in fiber heart-healthy fats that help prevent your blood sugar from going too high after you eat. Whole-grain toast is a great source of fiber and nutrients. You can add more protein to this meal by adding a boiled or fried egg to your toast. Add red pepper flakes or low-carb chili sauce for some more flavor!
Berry protein smoothie – Smoothies don’t have to be high-carb sugary drinks. A good diabetes-friendly smoothie is one that is high in protein and fiber and low in sugar. Blend plain nonfat Greek yogurt, frozen mixed berries, nonfat milk, and ½ to 1 scoop of vegan protein powder for a delicious and filling smoothie.
Whole-grain toast with nut butter, banana, and chia seeds – This balanced and filling breakfast is one of the quickest to make. Choose whole-grain toast or bagel thins for a high-fiber base. The banana adds fiber and vitamins and the nut butter adds healthy fats and protein. Chia seeds are an antioxidant-packed superfood that is also high in protein and fiber.
Smoked salmon breakfast wrap – Fish is a great source of lean protein and heart-healthy omega-3 fatty acids. For a healthy breakfast make a wrap using a thin whole-wheat flatbread, low-fat cream cheese, smoked salmon, spinach, tomato, and scrambled eggs (optional).
Two-ingredient banana pancakes – Did you know you can make healthy, grain-free pancakes from just two eggs and a banana? These super-simple pancakes are much healthier than the ones from a box mix. Serve with non-fat yogurt or ricotta cheese for added protein.
Oatmeal with berries and nuts – Oatmeal is a classic heart-healthy and high-fiber breakfast. The most diabetes-friendly choice is steel-cut oats because they are the least processed. However, if you don’t have time to cook these, rolled oats are your next best bet. Top your oatmeal with fresh fruit for fiber and vitamins and nuts or nut butter for healthy fats. Avoid adding brown sugar, maple syrup, or honey to sweeten your oats – choose stevia or just use fruit instead.
English muffin and cottage cheese – Running super low on time? You probably already have all of these ingredients in your pantry! Cucumber slices, low-fat cottage cheese, a whole-wheat English muffin, and (optional) fresh fruit and fat-free yogurt make a very fast and simple meal.
Cereal with almond milk and fruit – Cold breakfast cereals usually aren’t a great choice for a diabetes-friendly meal, but there are some healthy choices out there if you know what to look for. Wheat bran cereals are the best for your blood sugar levels and have a lot of vitamins. For a quick and easy breakfast, try cereal with low-fat milk, low-fat Greek yogurt, or unsweetened almond milk, and some fruit. Choose a cereal that is low in sugar and has whole grains. Some good cereals to look for are Cascadian Farm Organic Purely O’s, Cheerios, Fiber One, Post Bran Flakes, and Kellogg’s All Bran.
Summary
Breakfast is a really important meal and eating a healthy, diabetes-friendly meal is important for taking care of your health. Choose foods that are high in fiber, protein, and healthy fats and low in sugar. There are plenty of quick breakfast options to choose from, so give some of these a try!
References
- American Diabetes Association. Key Takeaways from ADA’s Nutrition Consensus Report. Diabetes.org. Accessed May 18, 2023. https://diabetes.org/sites/default/files/2019-10/ADV_2019_Consumer_Nutrition_One%20Pager.pdf
- American Diabetes Association. High morning blood glucose. Diabetes.org. Accessed May 18, 2023. https://diabetes.org/diabetes/treatment-care/high-morning-blood-glucose
- U.S. Department of Agriculture. FoodData central. Usda.gov. Accessed May 18, 2023. https://fdc.nal.usda.gov/