9 Healthy Breakfast Choices for People With Diabetes

  • couple-using-laptop-whilst-having-breakfast-in-kitchen
    9 Healthy Breakfast Choices for People With Diabetes
    You’ve heard breakfast called the most important meal of the day. It becomes even more crucial 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 keep your waistline slim 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.

  • veggie omelet
    1. Veggie Omelet
    Cook 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.

  • Yogurt with berries and nuts
    2. Good-Morning Parfait
    Choose 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.

  • Peanut Butter and Jelly Sandwich Series
    3. Toast Plus
    Pick 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.

  • english muffin with egg on top surrounded by strawberries and grapes
    4. Whole-Wheat Breakfast Pizzas
    Make 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.

  • bowl of oatmeal with blueberries
    5. Souped-Up Oatmeal
    You 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.

  • close up of scrambled eggs with fork
    6. Microwave Scrambled Eggs
    No 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.

  • blueberry-smoothie
    7. Fruit Smoothie
    Blend 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.

  • Quinoa salad with arugala peppers almonds
    8. Quinoa Breakfast Pudding
    This 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.

  • Fried steak
    9. South-of-the-Border Breakfast Steak
    Season 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.

9 Healthy Breakfast Choices for People With Diabetes

  1. Breakfast Frequency and Development of Metabolic Risk. Odegaard, A.O. Diabetes Care. 2013;36(10):3100-6. Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis. Allen, R.W.,et al. Annals of Family Medicine. 2013;11(5):452-9. 

  2. Eating patterns and type 2 diabetes risk in older women: breakfast consumption and eating frequency. Mekary, R.A., et al. American Journal of Clinical Nutrition. 2013;98(2):436-43. 

  3. Effect of short-term administration of cinnamon on blood pressure in patients with prediabetes and type 2 diabetes. Akilen, R., et al. Nutrition. 2013;29(10):1192-6.

  4. Quick Breakfast Ideas. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/quick-meal-ideas/quick-breakfast-ideas....

  5. Breakfast: How to use the Diabetes Plate Method for breakfast. American Diabetes Association. http://www.diabetesforecast.org/2015/adm/diabetes-plate-method/breakfast.html

  6. Whole Wheat Breakfast Pizzas. American Diabetes Association. http://www.diabetes.org/mfa-recipes/recipes/2013-02-whole-wheat-breakfast-pizzas.html

  7. Breakfast Fruit Parfait – Quick Recipe. American Diabetes Association. http://www.diabetes.org/mfa-recipes/recipes/2013-05-breakfast-fruit-parfait.html

  8.  Quinoa Breakfast Pudding. American Diabetes Association. http://www.diabetesforecast.org/2011/sep/recipes/quinoa-breakfast-pudding.html

  9. Are Canned Foods Nutritious for My Family? Academy of Nutrition and Dietetics. http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/are-canned-foods-nutritious-for-my-family

  10. Living Healthy with Diabetes. American Heart Association. http://www.heart.org/HEARTORG/Conditions/Diabetes/PreventionandTreatmentofDiabetes/Choose-a-Healthy-...

  11. Farmer's Market Omelets. American Heart Association. http://www.heart.org/HEARTORG/Conditions/Diabetes/DiabetesToolsResources/Farmers-Market-Omelets_UCM_...

Was this helpful?
Last Review Date: 2020 Feb 2
Explore Diabetes
Recommended Reading
Health Spotlight
Next Up
Answers to Your Health Questions
Trending Videos