Last Updated on April 17, 2024
Breakfast, “the most important meal of the day”, but only 50% of Americans say they eat breakfast regularly. Eating the right breakfast can be a springboard for the rest of your day. Your morning routine has a huge impact on how you’ll feel for the rest of the day.
For people with diabetes, breakfast can pose a difficult and time-consuming problem. Most people just pour a sugary bowl of cereal because it’s one of the quickest breakfast options. But for a someone with diabetes, many of the “quick” options can make blood glucose levels spike.
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Skipping breakfast can make it more difficult to manage your blood sugar levels throughout the day. You don’t always have to sit down and eat a three egg omelet with ham and steak, but you should consume something.
Here are a few breakfast foods you may want to consider avoiding:
- Most cereals
- Instant oatmeal
- Bagels
- Pastries like doughnuts
While all of these are easy and delicious options, they are loaded with carbs and sugar. Having a blood glucose spike is not the ideal way people with diabetes would like to start their day. Instead of the sugar heavy options, try going with healthier options.
Most people are rushed to get out of the door on time (or five minutes late), which makes cooking a healthy breakfast seem impossible. There are tons of healthy options that won’t make you late to work (or the kids late for school). You don’t have to spend 30 minutes cooking breakfast to get the protein and energy you need.
Breakfast Shakes
Breakfast shakes are an excellent option because they are easy and quick to make and you can have everything ready to blend the night before. Blend a cup of fat-free milk or plain nonfat yogurt with ¼ or ½ cup of your favorite fruits like strawberry and bananas, and ice to fill up the cup and then blend. If you want something more filling, add nuts or oats to top of the smoothie.
Scrambled Eggs
Scrambled eggs are a classic go-to breakfast for anyone. Eggs have been proven as an excellent breakfast option for people with diabetes. A Harvard School of Public Health study showed that the protein has a steady effect on blood sugar instead of rapidly consuming carbohydrates like in a bagel or muffin. Scrambled eggs are a quick meal that only takes 5 minutes to make and a delicious way to get the nutrition you need in the morning.
If you’re looking for a way to add extra flavor to your eggs, spice it up with diced tomatoes, green peppers, or chopped onions. If you’re strapped for time, put your freshly cooked eggs and veggies into a whole-wheat flour tortilla that you can eat on the go.
Nuts and Fruit
If you don’t have time for either of these options, a handful of nuts and a cup of fruit is another great breakfast. Grab a small snack sized bag of almonds (non-salted) and a small cup of berries or an orange. If you have enough time you can grab a cup of plain nonfat yogurt and top it off with your almonds and berries for a delicious yogurt parfait.
Remember, every person’s needs and diet is different. Find what works best for you and stick with it.
