11 Healthy Daily Breakfast Options for Diabetics
Did you know that one in every 10 people in America suffers from diabetes? Hey there readers and welcome back to another blog post. Time and time again, we've 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. Today we'll be talking about breakfast foods for diabetics.
Number 1: Avocado with Fried Egg
Let’s start 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, but it’s packed with nutrients that’ll help stabilize blood sugar levels. The good fats and omega-3 fatty acids of avocado combine 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. What’s your favourite avocado toast topping? Sound off in the comment section and start a conversation with our Healthy Nation community.
Number 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.
Number 3: Roasted Vegetable Egg Omelet
Vegetable and egg omelettes are two really filling meals. Instead of just having a plain old egg, add some veggies. Mixing veggies adds a ton of nutrients to the otherwise traditional egg. But how does it help in maintaining glucose levels? Roasted vegetables contain fibre that contributes to the slow digestion of food, resulting in much more stable blood sugar levels. Eggs also constitute healthy protein, while veggies are a source of various vitamins like K and C. Omelets 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.
Number 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 with organic nut butter will keep you active throughout the day. The soluble fibre that’s packed in the oats not only lowers cholesterol levels and protects your heart health, but also reduces glucose absorption. This means that fasting blood sugar tends to remain stabilized. The combination of oatmeal and nut butter improves digestion and fills up antioxidants, which will improve your skin and hair.
Number 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 fiber 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 levels stable. This combination of foods, when eaten together, creates a healthy diabetic-friendly meal.
Number 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 increase immunity and get rid of toxins in the body. When it comes to diabetics, this smoothie also fights off inflammation, a major contributor towards diabetes. To pack some extra nutritional value, make it extra filling, add some unsweetened Greek yoghurt, banana, and a little spinach. Drink up.
Number 7: Sweet Potato Hash
Sweet potato fries are huge; sweet potato hash is also a healthy alternative to 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 the oven.
Number 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 is bad for your blood sugar levels. Whole grain cereals contain rich amounts of fibre and protein without unhealthy artificial sweeteners. Replacing your 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 are 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.
Number 9: Chia Seed Pudding
The saying, “Do not judge a book by its cover,” applies to chia seeds. These seeds are ideal for breakfast and they are gluten-free and vegan. They add an earthy, nutty flavour to water, puddings, and salads and keep the stomach full until lunchtime. Chia seed pudding is one of the healthy breakfast meals that are loaded with omega-3 fatty acids, fibre, and protein, and is a favourite of those on vegan diets. Nutritionally packed seeds have a beneficial effect on glucose whereby carbohydrates are released slowly. The fasting blood sugar is held constant as you supply your body with the essential nutrients that keep you going for the entire day.
Number 10: Pumpkin Quinoa Berry Bowl
There couldn’t be any doubt that quinoa is the best breakfast food for diabetics. Slow digestion of these intricate carbs with fibre and proteins does not lead to crazy changes in blood glucose. That is another reason it should be your breakfast since you will not be hungry by mid-morning. Serve it with mashed pumpkin and your favourite berries. The other nutrients, which are also essential, that one gets from pumpkin include carotenoids, vitamins C and E, and folate, all of which help enhance the immune system. To make your meal even more filling, you should add berries, nuts, and seeds.
Number 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 to 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.
Find out how to naturally stop Diabetes with a secret food. Watch the video.
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Go ahead, click one; better yet, click both and find out new ways to stay healthy. Don't forget to follow us. Are you or anyone you know diabetic? Let us know in the comment section below.
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