There are many reasons breakfast is considered the most important meal of the day. Eating a healthy breakfast boosts your energy levels, improves concentration, and helps you make better food choices all day long. Studies also show that those who regularly eat a healthy breakfast have a lower risk of heart disease, obesity, and type 2 diabetes.
Breakfast is especially important for patients with diabetes. The morning meal helps regulate glucose levels after an overnight fast and can even lower blood sugar fluctuations for the rest of the day.
Of course, all breakfasts are not created equal. Binging on breakfast foods that are high in carbs and processed sugar may break your fast, but it’s unlikely to help you function better through the day. Instead, diabetics should opt for breakfast meals that have the right proportions of lean protein, carbohydrates, healthy fats, and fiber.
In honor of Better Breakfast Month, we’re breaking down some great ideas for diabetes-friendly breakfast options. Read on to learn how to make the best of every morning meal!
Diabetes-Friendly Breakfast Options
- Eggs. Eggs are high in protein but low in carbs and calories, making them a perfect choice for people with diabetes. They can be scrambled, poached, boiled, fried, or prepared in a variety of other delicious forms. For an extra helping of healthy, try making a fluffy omelet full of veggies like bell pepper, mushrooms, and spinach!
- Greek Yogurt. Greek yogurt has less sugar and more protein than the regular kind. It’s also packed with probiotics that help the body break down sugar. Add a small portion of fiber-rich nuts like walnuts or almonds for a crunchy, delicious topping!
- Oatmeal. Oatmeal is full of fiber that helps you feel full and stabilizes your blood sugar. For the smartest serving, choose rolled or steel-cut oats and flavor them with healthy add-ons like fruit, nuts, or cinnamon.
- Healthy Fats. Bacon and sausage may be breakfast staples, but they’re high in saturated fats that can lead to heart disease. Instead, try heart-healthy options like turkey sausage and find your fat in healthy options like avocado or chia seeds (which are also full of omega-3’s!)
- Whole Grains. Whole-grain breads and cereals are also great sources of fiber. For some delicious variety, you can top your whole-grain toast with avocado, nut butters, fruits, eggs, etc.
Make these easy microwave jars for a magnificent breakfast in just minutes!
Pressed for time in the mornings? No problem! Breakfast ideas like these easy make-ahead microwave jars can help you create delicious (and healthy) diabetic-friendly meals in minutes. Here’s how to do it:
8 oz Turkey Sausage (Cooked)
¼ Cup Bell Pepper, Diced
¼ Cup Onion, Diced
¼ Cup Broccoli, Chopped
¼ Cup Mushrooms, Chopped
4 tbsp Cheddar Cheese, Shredded
1 Jalapeno Pepper, Chopped (Optional)
- Cook turkey sausage in a small skillet, chopping into crumbles until browned.
- Toss your bell pepper, onion, broccoli, and mushrooms together in a small bowl until well-mixed.
- Prepare small mason jars by coating the insides with low-fat cooking spray. Add ¼ cup cooked sausage, 1 tablespoon cheese, ¼ cup veggie mixture and 2-3 jalapeno slices (if using) to each jar.
- Cover and store the jars in the refrigerator (up to 4 days) or freezer (up to 3 months). If storing in the freezer, transfer your jar to the fridge the night before to allow plenty of time to thaw.
- When ready to eat, add 2 eggs into the jar and stir or shake until blended. Microwave for 30 seconds and stir well. Repeat until eggs are set (this may take 1-2 minutes depending on your microwave).
Of course, proper blood sugar testing is crucial to keeping your condition under control. However, adding these delicious breakfast options to your daily routine can make it easy to enjoy a healthy morning meal and maintain your diabetes!