Each one of us is taught right from childhood that breakfast is the first and the most important meal of the day. Yet we have turned breakfast into one of the most neglected meals of the day today. And honestly, there is no surprise in this as during mornings most of us are rushing out of our homes to work or we are rushing to get our loved ones out for school or work. No matter how hurried our mornings are, we must never inculcate the habit of skipping breakfast especially if you have diabetes. Several studies and researches have claimed that if we eat a healthy and well-balanced meal in the morning, it will promote healthy blood glucose levels throughout the day. And for those who are diabetic, skipping the first meal of the day will make them feel sluggish, lethargic; it will also increase rest Several studies and researches have claimed that if we eat a healthy and well-balanced meal in the morning, it will promote healthy blood glucose levels throughout the day. And for those who are diabetic, skipping the first meal of the day will make them feel sluggish, lethargic, it will also increase risks of hypoglycemia and it will also make them overeat their rest of the meals for the day. The secret for your healthy diabetic breakfast is to combine healthy fat and protein along with high fiber carbohydrates. This combo will ensure that blood sugar levels are normal and will not spike, it will also help maintain good energy levels throughout the day.
Now if you’re wondering what constitutes high-fiber carbohydrates, they include oatmeal, muesli, high-fiber cereals, or whole-wheat toes. This translates to say that we need to skip the white stuff which is plain carbohydrates that are high in sugar and very low in fiber. Protein and fat are known to digest slowly in our body so this will ensure that you feel fuller for longer. And let’s not forget that the body burns calories as it digests proteins from your breakfasts. We think we gave you another good reason for including proteins in your food, right? Now, let’s have a look at some of the best breakfast options that are available for diabetics. Read on.
- Avocado toast
The very sight of an avocado toast is very heartwarming. This breakfast dish is rich in unsaturated fat, it is heart-healthy, and avocados are also known to improve satiety with minimum impact on your blood sugar levels. Yes, avocado does contain fat in it and these are the healthy fats that help improve the levels of blood lipids which are a win-win situation for diabetic people. We recommend that you pair your avocado with a whole-grain toast to add fiber to your breakfast. You could also include veggies like asparagus or cherry tomatoes or you could also add eggs to make your breakfast more filling.
- Overnight oatmeal
Oatmeal is considered to be high in fiber and also helps in maintaining blood sugar levels in the body. Always go for rolled oats over steel-cut oats. They are less processed when compared to instant oats. You could top your oats with some fruits for that sweetness which is natural and also I didn’t nuts for that extra dose of fat and protein. If you don’t have enough time to cook in the morning, the best option for you would be to make overnight oats. Just mix a single part of oatmeal along with two parts of low-fat milk or you could also use water. You could leave it in the fridge overnight and in the morning shop whatever fruits and nuts you would like to add to it and enjoy.
- Greek yogurt
When we say Greek yogurt is a good breakfast option for diabetic people, we would also like to point out that not all Greek yogurt is made in the right manner. The store-bought Greek yogurts which are flavored or yogurt parfaits could lead to a spike in your blood sugar levels. Therefore, buying plain Greek yogurt to which you can add your own lower sugar level fruits like raspberries or any kind of berries is a better option. Do you Greek yogurt you could also add sliced walnuts or almonds or even sprinkle home-made granola. If you want to add some fat you can always add natural peanut butter or almond butter. You need to be a nutrition detective on your own and always check the labels of yogurt if you are buying it. Make sure that the nutrition label says that the sugar levels are just 10 to 15 g for every 6 to 8 ounces. And if you are diabetic, opt for Greek yogurt which has less sugar and higher fat.
- Vegetable omelet
If you are a diabetic you need to pick non-starchy vegetables, for example, broccoli, spinach, tomatoes, and kale. These are known to be low in carbs and have high fiber and nutrient content. They are rich sources of vitamin C and several types of research suggest that getting enough of this particular vitamin can help in managing your blood sugar levels in a good manner. Add low-fat cheese, such as cooked vegetables to your eggs and enjoy your omelet in the morning.
- High-fiber cereals
Cereals are often shamed because of the carbohydrates that are present in them. What most people fail to realize is that there are several bowls of cereal in the supermarkets that are full of fiber with minimum sugar that will help your blood sugar levels maintain themselves and eating them will fuel you for the rest of the day? Some of the favorite high-fiber cereals include muesli, shredded wheat, bran flakes, all brand, fiber one, etc. Now if you’re wondering what you will eat your cereal, we recommend that you eat it plain or you eat it with low-fat milk or you could also make Greek yogurt for that extra boost of protein to your breakfast dish. And yes, you can add half a banana or berries for that natural sweetness.
- Berry smoothie
Certain healthy foods don’t get famous overnight just like that and very smooth this is one such healthy food dish. A lot of people think that if they are diabetic they cannot lay their hands on smoothies as they are high in carbohydrates but this is entirely not true. You just need to blend a smarter smoothie. One of the best smoothie options that we can give you is to blend 1 cup of frozen mixed berries with a half cup of plain Greek yogurt And add one by one-third of an avocado to it. This berry smoothie will be very filling and will also act as a nutrient booster for you.
The berries which help add sweetness to your smoothie are also very rich in antioxidants and fiber, the Greek yogurt boosts protein, the avocados provide vitamin A. This smoothie is sweet but it has no added sugars, it is low in carbohydrates, and it makes for a perfect filling breakfast. If you are not satisfied, you can add hemp seeds, Chia seeds, flax seeds, and any other kind of healthy fat to it.
The bottom line
Breakfast doesn’t necessarily have to be boring if you are a diabetic. Put your creativity and add variety to your healthy food options like the ones mentioned above. Choosing rightly and wisely is the only way to stay full without disturbing your blood sugar levels and keeping your energy levels high.