Diabetes is a condition that results in elevated blood sugar levels (also called high blood glucose or high blood sugar). There are a few factors at play in the development of this condition. It could be genetic, or the result of a sedentary lifestyle or dietary habits. Eating the right foods for breakfast can help support weight loss. This weight loss can help improve blood sugar control and your body’s insulin sensitivity.
Food plays a crucial part in managing this lifestyle disease. And breakfast is an important meal of the day, and it’s especially important for diabetics who must not stay hungry for long periods as this may spike up their blood glucose levels.
There are plenty of diabetic-friendly breakfasts to choose from. However, you need to consider your numbers before you start cooking. Here are a few diabetic-friendly breakfast ideas and recipes that would help you manage the condition better.
- Chia Seed Pudding
Pudding for breakfast? Absolutely! This chocolate confection has chia seeds and creamy almond milk to entice those who love sweets in the morning.
If you’re ready to start your morning on a sweet note, whisk the following together:
1/3 cup of cocoa powder
½ cup of chia seeds
1 1/3 cup of almond milk, unsweetened
4 tbsp. of Stevia
¾ tbsp. of sea salt
Mix until smooth and cover and refrigerate overnight. Don’t forget fresh strawberries as a diabetic-friendly garnish.
- Smoked Salmon and Cream Cheese Wraps
Here’s a diabetic-friendly alternative to bagels and lox. This is one iconic brunch item you can eat on the go.
Gather the following ingredients to make these wraps:
1 low-carb flour tortilla
2 tbsp. of low-fat cream cheese
2 oz. of smoked salmon
Red onion, to taste
½ tbsp. of fresh or dried basil
Handful of arugula
Pinch of pepper, to taste
Remember to warm up your tortilla between 2 moist paper towels to keep it from drying out.
- Cottage Cheese Pancakes
You would think that pancakes are a carb nightmare for diabetics, but these cheese pancakes are packed with proteins and they’re low in carbohydrates. Furthermore, oats contain a good dose of fiber that’s essential for any diabetic breakfast.
Blend the following ingredients until you get a batter consistency:
½ cup of oats
½ cup of low-fat cottage cheese
1/3 cup of egg whites
1 tbsp. of vanilla extract
1 tbsp. Stevia in the raw (if you want sweet pancakes)
Don’t forget the berries, peanut butter, or sugar-free jam toppings.
- Spicy Cucumber and Pistachio Salad
Nuts add excitement and flavor to salads and have been shown to help reduce blood sugar and insulin levels, which makes them a wonderful addition to any diabetes-friendly recipe.
Sliced up cucumber, slightly add spice, and complement with crunchy pistachios, you will easily pull this recipe together:
1 tablespoon rice wine vinegar
1 tablespoon sesame oil
1/4 teaspoon salt
1 teaspoon low sodium soy sauce
1 teaspoon honey
1/4 teaspoon chili pepper flakes
2 cucumbers, peeled, seeded, and cut into half-moons
1/4 cup shelled and unsalted pistachios
You can also try a few options for a diabetic-friendly breakfast
Eggs
Packed with protein, eggs are loaded with nutrition and can be safely included in a diabetic patient’s diet plan. Have them poached, half fried, or scrambled, eggs are always a great start to the day.
Sprouts
Pulses are high in protein and fiber and help in controlling blood sugar levels. Toss your sprouts with chopped cucumber and tomatoes, sprinkle some salt and add 1tsp lemon juice and there you have it. A healthy and wholesome breakfast.
Flaxseeds
They’re rich in viscous fiber, which helps you feel full for several hours after eating. May also improve insulin sensitivity and reduce blood sugar levels. It is best by adding it to Greek yogurt, cottage cheese, or a smoothie to increase the fiber and antioxidant content of your breakfast.
Oatmeal
Oatmeal is the best breakfast choice for cereal lovers. It can help regulate blood sugar, thanks to the moderate to high fiber content and lower glycemic index. Use low-fat milk, unsweetened soy milk, or water. Using low-fat or soy milk can increase nutrients without adding too much fat to the meal.
Also, diabetics can have their favorite sandwiches in the morning, provided a little more thought is put into what goes in between the pieces of bread. Here are a few diet tips that diabetics could use to fix a healthy sandwich for their everyday breakfast diet.
Use Low GI Foods For Stuffing
The Glycemic index (GI) tells you how quickly foods containing carbohydrates affect your blood sugar level when eaten by themselves. Some amount of carbs is important to have at the start of the day for energy, but those carbs that are digested too fast may cause blood sugar levels to shoot up. Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. So, make sure to pick foods with low GI for your morning sandwich. Eggs, leafy greens like spinach, kale, broccoli, fish, etc. are great options.
Use Healthier Bread
Look for bread that has the lowest amount of sugar, doesn’t have added sugars, and is high in fiber, at least 3 grams per serving. Bread that is homemade, available at farmers’ markets, and made at local bakeries may be higher in fiber and lower in sugar. Multigrain bread is also a good option.
Use Yogurt Dip
Instead of pairing your sandwich with store-bought mayonnaise or tomato ketchup, why not make your homemade dip with yogurt. Yogurt is a popular dairy product that’s made by the bacterial fermentation of milk. It is a good source of probiotics that may keep your gut healthy and may also help you lose weight.
Replace Sandwich Spread With Hummus
Hummus is made from chickpeas, making it high in both protein and fiber. It is a healthy alternative to sandwich spreads that you get in the market. Chickpeas have a low glycemic index, which means that hummus won’t cause a spike in your blood sugar. Discard the spread, cheese, and butter, and make your sandwich creamier with healthy homemade hummus.
Add Nuts And Seeds
Round off your sandwich with a handful of nuts like almonds, cashews, and pistachios; and seeds like chia seeds and flaxseeds. If you are already using multigrain bread, don’t forget to add your favorite nuts. Nuts are an excellent source of protein, healthy fats, and vitamins. They are high in fiber and low in carb content.
Start Your Day Off Right with Diabetic-Friendly Breakfasts
To make sure you get just an adequate supply of energy it is essential to have a good breakfast. The next time you get a specific craving, think about how you can substitute standard ingredients for healthier ones, to meet your dietary needs. So, turn your breakfast into diabetes-friendly with these tips and enjoy them every morning without any worry.
