Did you know that one in every 10 people in America suffers from diabetes?
Time and time again, we have been reminded of the importance of breakfast.
Typically, it consists of toast or cereal.
However, choosing the right foods can be quite a task for diabetics.
Having the right food to power through the day is important.
A balanced diabetic-friendly breakfast consists of lean protein, fibre, healthy fats and non-starchy vegetables.
This also means replacing regular, everyday breakfast foods with low sugar alternatives.
Wondering which foods to choose?
Greek yogurt with fruits? Oatmeal with berries? Avocado with fried eggs?
In this blog, we will talk about breakfast foods for diabetics.
1. Avocado with Fried Eggs
Let’s start off with a popular breakfast choice
You may have seen on social media.
Avocado paired with fried eggs in the form of a salad or on top of a sandwich is not only deliciously filling, it’s packed with nutrients that will help stabilize blood sugar levels.
The good fats and omega 3 fatty acids of avocado combines well with the lean protein of fried eggs to create a power-packed breakfast meal.
They also help reduce inflammation, adding fibre and heart-healthy minerals.
The best part? You can get creative with the seasoning and add the herbs of your choice.
2. Hummus with Whole Grain Toast
When it comes to breakfast for diabetics, you have to think outside the box.
Hummus, which ranks extremely low in the glycemic index, is often overlooked.
However, it can be a saving grace for them, as it’s a healthier alternative.
Hummus is made by mashing chickpeas into a smooth, butter-like consistency and mixing it with some garlic and salt.
Consisting of minimal ingredients, it’s light, but still packs quite a punch.
Just spread some hummus on top of whole grain toast and sprinkle some chia seeds on top for extra nutrition.
3. Roasted Vegetable Egg Omelette
Vegetables and egg omelettes are two really filling meals.
Instead of just having a plain old egg, add some veggies! Mixing veggies adds tons of nutrients to the otherwise traditional egg.
But how does it help in maintaining glucose levels?
The roasted vegetables contain fibre that contributes to the slowed digestion of food, resulting in a much more stable blood sugar level.
Eggs also constitute for healthy protein while the veggies are a source of various vitamins like K and C.
Omelettes are already healthy.
Adding some roasted vegetables like tomatoes, broccoli, carrot and spinach to it will add more nutritional value, and make it a more balanced meal.
Delicious in taste, packed with nutrients and wholesome, this omelette is easy to whip up.
4. Oatmeal with Nut Butter
A bowl of oatmeal may sound basic, but that’s not the case.
Diabetic or not, it’s a great breakfast option for everyone! Who doesn’t want to start their day feeling full and active?
A wholesome bowl of oatmeal topped off with organic nut butter will keep you active throughout the day.
The soluble fibre that is packed in oats not just lowers cholesterol levels and protects heart health, but also reduces glucose absorption.
This means that the fasting blood sugar tends to remain stabilized.
The combination of oatmeal and nut butter improves digestion and fills up on antioxidants, which will improve your skin and hair.
5. Grilled Peanut Butter and Strawberry Jelly Sandwich
Eating sweets is an absolute no-go for people with diabetes.
But not anymore! Starting your day on a sweet note just got sweeter! Organic sugar-free peanut butter on whole-wheat bread, topped off with a small amount of strawberry jam is the perfect recipe for your breakfast.
The base, being made of whole grains, contains a good amount of fibre that slows the breakdown of food.
The peanut butter layer gives you a ton of nutrients including vitamins, calcium, manganese and much more.
The jelly is simply to add some taste while keeping the blood sugar level stable.
This combination of foods, when eaten together, creates a healthy diabetic friendly meal.
6. Berry Smoothie
Looking for a time-saver? Mixing up a berry smoothie is a nutritious and delicious way of kick-starting the day.
Blackberry, blueberry, strawberry and raspberry are known for their awesome health benefits.
It keeps you mentally sharp with nutrients called anthocyanins.
A glass full of berries is loaded with antioxidants that increases immunity and gets rid of toxins in the body.
When it comes to diabetes, this smoothie also fights off inflammation, a major contributor towards diabetes.
To pack some extra nutritional value and make it extra-filling, add some unsweetened Greek yogurt, banana, and a little spinach. Drink up!
7. Sweet Potato Hash
Sweet potato fries are huge! Sweet potato hash is also a healthy alternative to the regular potato hash.
Being low on the glycemic index, eating it guarantees no rise in your blood sugar level.
The orange colour is because of the presence of carotenoids, known for lowering the risk of developing cancer!
You can eat it as a side dish for your breakfast or substitute it with your favourite potato dish for a healthier version.
You can prepare it easily by combining grated sweet potato with delicious herbs and spices, and then baking it in an oven.
8. Whole Grain Cereal
Eating cereal while living with diabetes is not a good idea.
Sure, it’s very cheap, quick to prepare and requires no recipe whatsoever.
Regular cereal contains large amounts of sugar, which are bad for blood sugar levels.
Whole grain cereals contain rich amounts of fibre and protein without unhealthy artificial sweetener.
Replacing regular flour with whole grain will lower the risk of stroke and other heart related problems.
If losing a few pounds is your goal, regular workouts is the secret along with switching to whole grains.
To add texture to a whole grain cereal, you can add pumpkin seeds, flax seeds or coconut shavings!
9. Chia Seed Pudding
The saying ‘don’t judge a book by its cover’ applies to chia seeds.
These gluten free, vegan friendly seeds are a perfect addition to your breakfast.
Not only do they add an earthy, nutty flavour to water, puddings and salads, they also keep the stomach full until it’s time for lunch.
Chia seed pudding is the perfect healthy breakfast meal loaded with omega 3 fatty acids, fibre, and protein and is a favourite among vegans.
These nutritionally dense seeds have a positive effect on glucose levels since it promotes a slow release of carbohydrates.
This means that the fasting blood sugar remains stable while filling the body with nutrients you need to stay active through the day.
10. Pumpkin Quinoa Berry Bowl
It’s no doubt that quinoa is the ultimate breakfast food for diabetics.
The complex carbs with fibre and protein are slowly digested, which doesn’t cause any crazy changes in blood glucose.
Another reason to make it your breakfast is that you won’t feel famished by mid-morning.
Pair it up with mashed pumpkin and berries of your choice!
Pumpkin also provides essential nutrients like carotenoids, vitamins C & E and folate, all of which help strengthen the immune system.
Adding berries, nuts and seeds will elevate the nutritional value of your breakfast and make it even more filling.
11. Eggs and Lentils on toast
Eggs have always been regarded as a superstar breakfast food.
Diabetic or not, they’re the go-to choice for a quick, healthy breakfast.
However, just eggs are not enough, you need something else to balance out, not just the taste, but the nutritional value.
Although lentils are not one of the most famous choices for breakfast, they have good reason to be among the top choices.
Lentils are an immediate source of fibre and protein, two ingredients needed to build muscles and stay lean.
Inexpensive and prepared quickly, eggs, lentils and toast will quickly become your favourite breakfast.
Breakfast has to be one of the most neglected foods in the world.
People either ignore it or don’t devote much time into preparing it.
Skipping breakfast is not an option for diabetes patients.
To make the most of your eating habits, a diabetic also needs to adopt a healthy and active lifestyle.