Grabbing a healthy meal for breakfast will not only help you get a great start to your day, it will also keep your blood sugar in a healthy range.
The key to choosing a healthy breakfast is to keep it simple. Here are a few simple, but delicious diabetic-friendly breakfast ideas!
Eggs
Whether you like them sunny side up, over easy, poached, scrambled or boiled, eggs are a great breakfast for type 2 diabetics. Eggs are low in carbohydrates, high in protein, and will not increase blood sugar levels. Pair with other lean proteins, vegetables or fruits for a well balanced breakfast. If you begin getting bored with your usual choice of egg, try something new. This take on eggs in a basket using red bell pepper provides a nice variety from my usual choice of eggs over-easy. https://www.eatingwell.com/recipe/269125/egg-in-a-hole-peppers-with-avocado-salsa/
Oatmeal
I started eating oatmeal as a quick breakfast option when I was diagnosed with type 2 diabetes and now it is my breakfast of choice during the week. I can have a comforting, creamy, cinnamon breakfast in less than 10 mins. Oatmeal is not only quick and delicious, it is also packed with nutrients. High in fiber, with a low-medium glycemic index, rolled or steel-cut oatmeal is a great option for diabetics and will help at maintaining low blood sugar. Oatmeal is also packed with protein and minerals such as iron and magnesium, among others. The key to oatmeal in the mornings is avoiding prepackaged or instant oatmeal, the soluble fiber in rolled or steel-cut oatmeal is what makes it a good option for diabetics. My favorite high protein oatmeal, https://www.fannetasticfood.com/high-protein-oatmeal-recipe/, is a great base to mix in cinnamon and spices, berries, peaches, or apple slices, and sugar free syrups. Note that this recipe is sweetened with a ripe banana, if bananas increase your blood sugar try reducing to ⅓ or ¼ banana or eliminating the banana to use an alternative sweetener.
Frittatas
Frittatas are a high protein breakfast full of flavor. Eggs blended with your favorite cheese, meats, and veggies and cooked in a skillet on the stovetop and finished in the oven. This frittata recipe by Love & Lemons, https://www.loveandlemons.com/frittata-recipe/I, reminds me of a crustless quiche. Of course, add any ingredients you like. I also like to make mini frittatas (egg cups) in muffin tins and put them in the refrigerator or freezer. They are easy to heat up when you’re on the go and very filling. Life Made Keto’s recipe for egg cups has some great combinations, https://lifemadeketo.com/low-carb-breakfast-egg-muffins/
Greek Yogurt & Fruit
Plain Greek yogurt is a great light and healthy breakfast option. When buying yogurt pay close attention to nutrition labels. Most Greek yogurts are low in carbs and high in protein, which helps keep blood sugar levels from spiking. Flavored yogurts have hidden carbohydrates and sugars that you might not be expecting, read the nutrition label to pay close attention to the number of total carbohydrates. Heathline.com recommends eating yogurt that has less than 15g of carbohydrates, Ashttps://www.healthline.com/health/diabetes-and-yogurt#styles-of-yogurt. Shop around and find a yogurt that meets your dietary needs. Pair your favorite low-carb and high protein yogurt with fresh berries that are packed with nutrients and antioxidants that are great for diabetics. You can blend your fruits and yogurt together for a delicious smoothie that is even easier to take on the go!
Low-Carb Toast or Bagel
A variety of low-carb bread options are now available for diabetics. When purchasing bread, look at serving size and total carbohydrates. Many nutrient labels are for a serving of 2 pieces, so limit yourself to 1 piece to reduce your carbohydrate intake. Toast up a piece of low-carb bread or bagel and spread on nut butter for added protein. Check out this recipe for a great avocado spread by The Big Man’s World, https://thebigmansworld.com/keto-avocado-toast/
Cereal & Milk
I don’t know about you, but some days I still crave a bowl of cereal with ice cold milk. Although, I don’t recommend giving in to this craving often, there are ways to fit the occasional bowl of cereal into your diet. Look for cereal that is whole grain, low in carbohydrates and sugars, and high in fiber. My occasional go to is a small serving of oat cereal paired with unsweetened almond milk.
