No meal is as important as Breakfast in your day. Hence, a diabetic breakfast just might be the key to revitalized health.
Why is Breakfast so Special?
A good breakfast kick-starts your day, giving you enough energy to work and study. In fact, skipping breakfast causes you to lose focus and forces you to overeat later, to compensate.
This means a healthy breakfast should be top on your list to help you reduce you weight, which will improve your blood Sugar control and insulin sensitivity. A great benefit for people with diabetes (especially type 2); and a defense against heart and kidney diseases, conditions that arise from diabetes.
Studies show that breakfast consumption should cover at least 15% to 25% of your energy intake per day. Aim for 30 to 45 grams of energy giving carbohydrates per day.
Besides carbohydrates, include fiber and Protein.
You Can’t Go Wrong With These Foods
Once you know the right ingredients, you can make a variety of delicious and healthy diabetic breakfast meals.
Here are the best foods to consider:
- Capitalize on whole grains like oatmeal and whole grain bread.
- Fruits such as apples and oranges are great treats and high in fiber, and control blood sugar.
- Research shows eggs won’t sway your cholesterol levels, but it’s wise for diabetics to take no more than three eggs per week. Season boiled eggs with black or cayenne pepper for exceptional taste.
- Multiple protein sources including milk, beans, flax seed and nuts.
- Plain Greek yoghurt sprinkled with strawberries or blueberries.
- Try out sweet potatoes, broccoli, leafy greens (spinach and kale), carrots and bananas.
- If you can’t do without coffee, take only one cup of black coffee after breakfast. It lowers risk of type 2 diabetes, endometrial cancer and stroke.
That’s all good, but how do you prevent impulse eating?
Stock up your kitchen with healthy foods. If you do impulse eat, at least you’ll only have nutritious options to binge on.
Diabetic Breakfast Examples
High Protein Macro & Diabetic Friendly Pancake Mix: 15.1 Oz - No Added Sugar, Healthy, High Fiber Artificial Free Breakfast...
- Paka Protein Pancake Mix by Silver Fern - 15.1 Oz Box Makes 24 full sized, light fluffy pancakes
- Soft, Fluffy Consistency - Moist & Delicious - Treats with Benefits(tm)
- Low Net Carbs & Less Calories - No Added Sugar - No Sugar Alcohols - Naturally Sweetened with Kakato(tm) Sweetener
Belvita Seasonal Breakfast Biscuit, Pumpkin Spice, 8.8 Ounce
- Celebrate pumpkin spice season with yummy belVita breakfast biscuits in aromatic pumpkin spice flavor.
- belVita is specially baked to release 4 hours of nutritious steady energy to fuel you all morning long.
Diabetic Kitchen Muffin Mixes For Bakery Fresh Muffins That Are Low-Carb, Keto-Friendly, No Sugar Added, Gluten-Free, High-Fiber, Non-GMO, No Artificial...
- THE GREAT TASTE OF MUFFINS WITHOUT THE GREAT SUGAR SPIKE - Whether You're On A Diabetic, Keto, Low Carb or LCHF Diet, You'll Love These Premium Muffins That Go Great With Any Meal or Even As A Snack (they're great with sugar-free jam).
ProtiWise - 15g High Protein Weight Loss Bars for Any Diet (Fluffy Vanilla)
- HIGH in PROTEIN | HIGH in FIBER | LOW in SUGAR | LOW in CARBS
- LOW CALORIE MEAL SNACKS
- MEDICAL GRADE | SOLD IN MANY DOCTORS OFFICES
- DELICIOUS TASTING | NUTRITIOUS | AFFORDABLE
- FREE SHIPPING OVER $69.99
Belvita Breakfast Biscuit, Blueberry, 8.8 Ounce (Pack of 3)
- Sold directly by manufacturer
- Made with high-quality and wholesome ingredients
- 18g whole grain per 50g Serving
- Provides 4 hours of nutritious steady energy
- NO high fructose corn syrup, partially hydrogenated oils, artificial flavors or artificial sweeteners
Extend Bar, Apple Cinnamon, 1.41 oz. Bars (Pack of 15)
- Pack of 15 Nutrition Bars, each Bar weighs 40g (1.41oz). Total Net Weight 600g (21.16oz.).
- High protein (12g) and fiber (5g). Gluten Free. Only 1g Sugar (from apple bits). Kosher. 150 calories and 2g Net Carb.
Better Bowls High Protein And Fiber, Gluten-Free Shake Mix, Creamy Vanilla, 1 Pound ( 12 Servings )
- HIGH QUALITY WHEY PROTEIN WITH FIBER : 20 grams of protein , 5 grams of fiber with only 130 calories
- EXCELLENT MEAL REPLACEMENT FOR BREAKFAST, LUNCH AND DINNER : Great for weight management, diabetics and bariatric diets
Better Bowls High Protein and Fiber Shake Mix, Rich Chocolate, 1 Pound …
- Provides 20 grams of high quality protein and 5 grams of fiber with only 130 calories
- Controls hunger for upto 4 hours and excellent for weight management, diabetics and bariatric patients
- Gluten-Free, No added Sugars, No artificial colors or flavors, Easy to mix
Extend Bar, Mixed Berry, 1.41 oz. Bars (Pack of 15)
- Pack of 15 Nutrition Bars, each Bar weighs 40g (1.41oz). Total Net Weight 600g (21.16oz.).
- High protein (12g) and fiber (5g). Gluten Free. Only 1g Sugar (from berries). Kosher. 150 calories and 2g Net Carb.
Glucerna Mini Treat Bars, To Help Manage Blood Sugar, Chocolate Peanut, 0.70 oz, 36 count
- For a limited time while we transition to our new packaging, you may receive Glucerna Mini Snack Nutrition Bars or Glucerna Mini Treat Bars - both are the same great bar, just with a new name
- Glucerna Mini Treat Bars are indulgent treat replacements with CARBSTEADY, a unique blend of slow-release carbohydrates to help minimize blood sugar spikes
You’ll never have a dull breakfast ever again with these tantalizing options:
Mediterranean Breakfast Sandwiches
With 4 servings (one sandwich each) and 25 grams of carbs per serving, this healthy meal from Diabetic Living will both excite your taste buds and satisfy you.
Ingredients
- 4 multigrain sandwich thins
- 4 teaspoons olive oil
- 1 tablespoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
- 4 eggs
- 2 cups fresh baby spinach leaves
- 1 medium tomato, cut into 8 thin slices
- 4 tablespoons reduced-fat feta cheese
- 1/8 teaspoon kosher salt
- Freshly ground black pepper
Directions
- Preheat your oven to 375 °F. Split sandwich thins and brush cut sides with 2 teaspoons of the olive oil. Place on a baking sheet; and toast in oven for about 5 minutes or until edges are light brown and crisp.
- Simultaneously, heat the rosemary and remaining 2 teaspoons olive oil in a large skillet, over medium-high heat. Then, one at a time, break eggs into the skillet. Cook for 1 minute or until egg whites are set, while the yolks are runny. After breaking the yolks with a spatula, flip the eggs and cook other side until done. Finally, remove the skillet from heat.
- Get four serving plates and place the bottom halves of the toasted sandwich thins on each plate. Next, divide the spinach over those sandwich thins and top them with an egg, 1 tablespoon feta cheese and two tomato slices. Sprinkle salt and pepper on it, and finally cover with the remaining sandwich thin halves.
High-Protein Chocolate-Chip Raspberry Pancakes
Making 4 servings (four small pancakes each), WebMD’s diabetes-friendly pancake packs in fiber, proteins and wholesome carbs.
Ingredients
- 1½ cups nonfat cottage cheese
- 4 eggs, lightly beaten
- ¼ tsp vanilla extract
- 1 tsp orange zest (optional)
- 1 tbsp sugar
- ½ cup whole wheat pastry flour
- 2 tbsp chocolate chips
- Nonstick cooking spray
- 1½ cups raspberries, fresh or frozen
Directions
- In a food processor, blend cottage cheese, eggs, vanilla extract, orange zest (if using) and sugar until smooth.
- Add whole wheat pastry flour and chocolate chips, then pulse 2-3 times or until flour is just incorporated (don’t over-mix).
- Apply cooking spray on a large nonstick skillet, and then place it over medium heat. Use ¼-cup servings to pour pancake batter, when the pan is hot enough.
- When pancakes start to bubble, scatter raspberries over top, and flip to cook the other side, for about 1 minute.
Each serving offers: 261 calories, 20 g protein, 26 g carbohydrate, 8 g fat (4 g saturated fat), 172 mg cholesterol, 410 mg sodium, 5 g fiber, and 9 g sugar. 28% of the calories come from fat.
Remember to check your blood glucose before a meal and two hours thereafter.