9 Healthy Breakfast Choices for People with Diabetes
Medically Reviewed By William C. Lloyd III, MD, FACS
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9 Healthy Breakfast Choices for People With DiabetesYou’ve heard breakfast called the most important meal of the day. It becomes even more essential if you have diabetes. A morning meal helps keep your blood glucose steady and reduces your odds of overeating later on. Over time, eating breakfast regularly can help you maintain a moderate weight and your risk for high blood pressure under control. Not just any muffin or bagel will do, though — try these carb-controlled, protein-rich options to start your day off right. -
1. Veggie OmeletCook fresh veggies—think onions, spinach, tomatoes, and mushrooms—in a skillet with a small amount of corn or canola oil. Remove from pan, then pour 1/2 cup of egg substitute mixed with 1 tablespoon fat-free milk into pan. Cook for two to three minutes until no longer moist. Spoon veggies, fresh herbs, and 1/2 ounce feta cheese over the eggs. Then fold over and remove from heat.
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2. Good-Morning ParfaitChoose your favorite fat-free light vanilla or plain yogurt. Scoop 3 ounces into a parfait dish or juice glass. Next, add 1/2 cup of blueberries and/or strawberries. Layer 2 tablespoons of high-fiber cereal, granola, or nuts, such as pecans, on top.
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3. Toast PlusPick a whole-wheat loaf of bread or package of English muffins — make sure the first ingredient on the label is “whole wheat.” Pop two slices or halves in the toaster. Serve with 1 to 2 tablespoons of almond butter, peanut butter or hummus, and a glass of reduced-fat milk.
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4. Whole-Wheat Breakfast PizzasMake those whole-wheat English muffins savory. Top them with sautéed vegetables, cooked egg substitute, and low-fat shredded cheese. Bake them in a 375-degree oven for five to eight minutes, until cheese melts. Serve with soy sausage for extra protein without all the fat of meat patties.
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5. Souped-Up OatmealYou can have your oats and eat them, too. Just choose steel-cut, stone-ground, or Irish oats instead of instant. They take longer to cook but have a far more stabilizing effect on your blood glucose. Stir in some nuts and fruit for even more of a nutritional boost.
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6. Microwave Scrambled EggsNo skillet required: Crack an egg into a microwave-safe bowl and whisk with 1 tablespoon of milk. Sprinkle with ground black pepper and garlic powder. Zap for about one minute, or until cooked through. Wrap cooked eggs in a whole-wheat tortilla with sliced peppers, tomatoes, and low-fat cheese for a good meal on the go.
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7. Fruit SmoothieBlend 1/2 cup of plain, nonfat Greek yogurt with 2 tablespoons of low-fat milk and 1/2 cup of your favorite unsweetened frozen fruit. To add some healthy fats, also puree a tablespoon of peanut butter or ground flaxseed. Consider flavoring it with cinnamon—some studies suggest this spice reduces blood pressure, cholesterol, and blood glucose.
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8. Quinoa Breakfast PuddingThis high-protein, gluten-free whole grain makes a healthful carbohydrate choice. Boil a cup of water then stir in 1/2 cup rinsed, uncooked quinoa. Cover and simmer for about 15 minutes, until all the water absorbs. Stir in 1 cup unsweetened almond milk, 1/2 teaspoon cinnamon, and 1 tablespoon chopped walnuts. Divide into four servings, drizzling each with maple syrup or honey.
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9. South-of-the-Border Breakfast SteakSeason 1/4 pound of thin round steak with chili powder, cumin, and onion powder. Spray a nonstick skillet with cooking spray. Cook the beef two minutes per side, or until pink in the center, then remove. Chop 1/4 of a tomato and cook in the beef juices. Pour the tomato over the beef and serve with sour cream, fresh cilantro, and a lime wedge.
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9 Healthy Breakfast Choices for People with Diabetes
