Breakfast ideas for people with type 2 diabetes

Eggs

A large boiled egg contains about:

• Calories: 77.5
• Protein: 6.3 g
• Fat: 5.30 g
• Calcium: 25 milligrams (mg)
• Magnesium: 5 mg
• Phosphorus: 86 mg
• Sodium: 62 mg
• Vitamin D: 44 international units (IU)

A 2018 study suggests that regularly consuming eggs may help improve fasting blood sugar levels in people with prediabetes or type 2 diabetes.

The researchers propose that eating 1 egg daily could lower a person’s risk of developing diabetes.

4 breakfast egg ideas

There are many different ways of eating eggs. People can try:

• boiling an egg and seasoning it with black or cayenne pepper
• making a spinach or kale omelet
• layering poached eggs on wholemeal or Ezekiel bread or sweet potato “toast”
• combining an egg with vegetables and baking in a muffin tin

Adding green onions, tomatoes, garlic, cayenne pepper, diced jalapenos, and Parmesan cheese can replace the addition of salt in your recipe.

Avoiding frying or scrambling eggs in butter or oils high in saturated fats makes for a healthier breakfast option.

Smoothies

The body rapidly absorbs fruit juices with added sugar, and they may cause blood sugar spikes. Juices with reduced sugar content can be a suitable choice, but some people may choose to avoid artificial sweeteners.

A homemade smoothie made with whole fruit offers the same sweet taste as juice, along with nutrients that boost overall health and help reduce hunger.

Here are some ways to include different nutrients in a smoothie:

Fiber

Load up on fiber by including spinach, kale, or avocado in a smoothie and mixing in a handful of oats or seeds, such as chia or flax. Add sweetness by blending frozen berries, bananas, apples, or peaches.

Studies show that fiber, especially cereal fiber, can help reduce glucose absorption and contribute to the effective management of blood sugar levels.

Fiber can also help manage cholesterol levels and reduce cardiovascular disease and heart disease risk.

Fat and protein

Adding protein and healthful fat can make the smoothie more satisfying and leave a person feeling full for longer.

Protein can also slow down the digestion of carbohydrates. Sources of healthful fat include nuts, seeds, and avocado.

For protein, adding 1/2 cup of low fat Greek yogurt can create a creamy and satisfying texture. Alternatively, a person can mix in a protein powder.

Berry, avocado, and chia seed smoothie recipe

This smoothie recipe should be suitable for most people with diabetes:

1. Blend 2 cups of frozen raspberries, blueberries, and strawberries with a whole avocado and 1/2 cup of kale.
2. Add either water, almond milk, green tea, or low fat milk to thin the consistency.
3. Mix in chia seeds to add good fat and extra fiber. In balance with the fruit, the seeds will not affect the taste.

Learn more about smoothies for people with diabetes.

Oatmeal

Oatmeal is fiber-rich, which means it can help slow blood sugar absorption, ease digestion, and reduce hunger. It can be a nutrient-dense breakfast option, but a person should care how they prepare it and what toppings they add.

It is high in carbs, but the carbs present in a 234-gram (g) or 1-cup serving of oatmeal that a person has cooked in water include 4 g of fiber and only 0.6 g of sugar.

The same portion of oatmeal also contains:

• Calories: 166 g
• Carbs: 28.1 g
• Protein: 5.94 g
• Calcium: 21.1 mg
• Iron: 2.11 mg
• Sodium: 9.36 mg

High protein oatmeal recipe

People can increase the protein content of their breakfast oatmeal to help them feel fuller for longer.

Protein sources that a person can add to oatmeal include:

• protein powder
• Greek yogurt
• cottage cheese
• egg whites
• nut butter

Most oatmeal will include cooking instructions on the packaging. The below recipe is a general guide.

1. Add 1/2 cup of oats and 1 cup of water to a pan.
2. Heat over a medium heat until the oats absorb the water.
3. Take the pan off the heat and stir through a protein source to combine.
4. Finish the oatmeal with any toppings.

Using fresh fruit or cinnamon to add flavor instead of sugar, honey, or brown syrup will make oatmeal a satisfying, low sugar option.

Walnuts, almonds, and other nuts can add texture as well as protein and heart-healthful omega-3 fats for an even more nourishing breakfast.

Cereal

The fiber in cereals may help a person manage blood sugar levels, but some popular cereal brands contain significant added sugar and are low in fiber.

When checking the label on any packaging, a person should ensure that it contains low amounts of sugar and sodium.

Unsweetened muesli with unsweetened, higher-protein milk or milk substitute is a good fiber-rich, lower-sugar alternative.

Yogurt

Sweetened and flavored yogurts can be high in fat and sugar, so they are often not a good choice for people with diabetes, but unsweetened yogurt is a perfectly healthy breakfast option.

Those with diabetes can choose low fat or full fat versions of Greek yogurt depending on their calorie and weight goals.

A 100-g serving of unsweetened, nonfat Greek yogurt contains:

• Calories: 59
• Protein: 10.3 g
• Fat: 0.37 g
• Carbohydrate: 3.64 g (of which sugars 3.27 g)
• Calcium: 111 mg

To add flavor, texture, or sweetness, a person can sprinkle the yogurt with raspberries, blueberries, pumpkin seeds, or nuts.

Adding these accompaniments will make a protein-rich breakfast with fiber and good fats.

Yogurt, banana, and chia seed bowl recipe

Yogurt is a versatile base that people can top with their favorite ingredients.

The following recipe is high in protein, potassium from bananas and fiber, and omega-3 fatty acids from chia seeds.

1. Add a 1/2 cup of nonfat Greek yogurt to a large bowl.
2. Stir through vanilla extract and cinnamon to taste.
3. Cut a medium banana into thin slices.
4. Arrange the banana slices on top of the combined yogurt and sprinkle with chia seeds.

Chia seed pudding recipe

1. Mix 3 tbsp chia seeds, 1/2 cup high protein unsweetened milk or Greek yogurt, 1/4 tsp vanilla extract.
2. Allow to set overnight in the refrigerator.
3. Add berries and nuts the next morning and serve.

Each ounce of chia seeds contains about 11.9 g of carbohydrates, but 9.75 g are fiber. Berries and nuts add more fiber and flavor. This breakfast has very little effect on blood sugar.

Fruit

Whole fruits can be an excellent option for breakfast, especially with yogurt, muesli, or oatmeal.

For a savory option, avocados are filling and offer about 10 g of fiber and less than 1 g of sugar per 150-g cup.

They also provide many other essential nutrients, including:

• Protein: 3 g
• Cholesterol: 0 g
• Fat: 22 g

However, 1 cup of avocado also contains 240 calories, so a person trying to lose weight should account for this and only eat avocado in moderation.

People with diabetes can try:

• filling an avocado with an egg or low fat, low salt cottage cheese
• spreading avocado on wholemeal toast or bread
• pairing avocado with a veggie omelet
• dicing an avocado and making a quick salad with cherry tomatoes and chopped boiled egg

Learn more about the do’s and don’ts of adding avocado to a diabetes diet.

Bacon and sausage alternatives

Sizzling bacon and sausages can smell appealing, but they are processed meats high in fat and salt, and eating them regularly may increase the risk of bowel cancer.

Meat substitutes

Some meat substitutes, such as tofu and other plant-based proteins, can taste similar to bacon and sausage, especially when a person mixes them into another dish. However, it is advisable for people with diabetes to check the salt content before trying a meat alternative.

Veggie BLT recipe

For a healthier take on the classic bacon, lettuce, and tomato breakfast sandwich, people can try layering vegetarian bacon substitutes, lettuce, and ripe tomatoes on sprouted or whole grain bread. Studies link whole-food-centric vegetarian diets with a lower risk of diabetes.

People can make their vegetarian bacon with tofu:

1. Drain and press extra firm tofu.
2. Cut the block into 1/8-inch strips.
3. Add low salt soy sauce, liquid smoke, smoked paprika, garlic powder, maple syrup, olive oil, and apple cider vinegar to a bowl and combine.
4. Submerge the tofu slices in this marinade for 10 minutes or more.
5. Spread the marinated tofu strips on a baking rack and preheat an oven to 400°F (200°C).
6. Bake the tofu strips for 10 minutes, then turn and bake for a further 5 minutes.

Bread

Foods that contain processed white flour and sugar — such as white bread, cinnamon rolls, English muffins, and bagels — are low in nutrients but high in carbohydrates. They offer little nutritional benefit and can trigger a blood sugar spike.

However, not all bread is unsuitable for people with diabetes. Sprouted grain bread and sourdough bread are healthier options as they contain fiber and probiotics.

Shopping for healthful commercially produced breads means comparing the nutrition labels and choosing the option with the most fiber and the least added sugar and salt.

It is advisable for a person with diabetes to only eat bread in moderation and monitor their blood sugar levels to assess the effect of this food. A doctor or dietitian can help a person decide how much and what type of bread is best.

Avocado sweet potato toast

1. Slice a sweet potato lengthwise into 1/4-in thick slices.
2. Toast the slices and spread the avocado on them, adding a poached egg on top if desired.
3. Increase the flavor by adding jalapenos or cayenne pepper.

Learn which types of bread are best for people with diabetes.

Breakfast tips

Having diabetes does not have to limit a person’s breakfast choices.

Here are some tips that can help people eat according to their preferences:

• Maximize protein intake: Protein helps people feel full and enables the development of healthy tissue and muscles. Nuts, legumes, and animal products, such as Greek yogurt, are excellent protein sources.
• Eat more fiber: Fiber can help manage blood sugar, support feelings of fullness, and encourage digestive health. Nuts, seeds, wheat bran, oat bran, most vegetables, and many fruits are rich in fiber.
• Watch out for sugars: Foods and drinks can both be high in sugar. Water and unsweetened coffee or tea are more healthful choices than sweetened beverages, and whole fresh fruit is better than fruit juice or juice drinks.
• Have small, regular meals: Eating smaller meals can minimize blood sugar fluctuations while supporting a moderate weight.
• Limit sodium: Too much sodium can increase the risk of adverse heart health and high blood pressure, both of which are complications of diabetes.

Breakfast foods to avoid

Breakfast foods to avoid with diabetes include foods high in saturated fats, sodium, and sugar. For example:

• Meats: Processed varieties, such as bacon, sausage, ham, and breakfast patties.
• Pastries and baked goods: Examples include croissants, muffins, doughnuts, danishes, cookies, and cakes (especially those made with butter or shortening).
• Dairy-based items: These include full-fat yogurt, cream, butter, and cheese.
• Fried foods: Hash browns or fried potatoes cooked in animal fats or tropical oils such as palm oil.
• Pancakes or waffles: Especially when made with butter or topped with cream, butter, or high fat syrups.
• High sugar drinks: Examples include soda, sweetened juices, or flavored coffee.
• Fast-food breakfasts: Items such as egg muffins, breakfast tacos, or breakfast platters.
• Breakfast cereals: Some packaged cereals, particularly flavored or fortified varieties, have excess sugar and sodium.

Summary

Breakfast is important for people with diabetes. It enables a person to feel full and can help keep blood sugar levels stable. Insulin sensitivity is often higher in the morning than in the evening, so an eating schedule that includes breakfast and minimizes late-night eating is preferable.

Many conventional breakfast foods are high in sugar, fat, and salt, but many tasty and varied alternatives provide healthful fiber and other nutrients.

A person with diabetes can work with their doctor or dietitian to create an effective diet plan that suits them.

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