If you have Type 2 diabetes, you may be struggling to find breakfast options that meet your meal requirements. Breakfast is one of the most important meals of the day so it is important to find options that are friendly to a diabetic diet. To get the most out of this meal, you should choose foods that are low in sugar, this will help you keep your blood sugar stable all morning long. With a little bit of planning, you may even be able to maintain you blood sugar until well after lunch. A great option for diabetics is peanut butter because it has many nutrients that keep you feeling satisfied for hours with healthy oils and no saturated fats. The best part is that eating a well-balanced breakfast helps start off your morning right and get your metabolism in gear for the rest of the day.
If you’re in a rush in the morning, you don’t have to have a large meal or one that takes a lot of time. In fact, here’s some easy to prepare meals that are great for those with Type 2 diabetes.
Meal Replacement Shake or Smoothie
Easy to prepare and ready quickly, a breakfast shake can be a great option for those of use on the go. The easiest breakfast shake to make includes a cup of milk or plain yogurt. You then use a small portion of fruit. Bananas or berries are a good option. Add ice and other garnish such as nuts to taste. If you want to make it easy to prepare, set everything out the night before. You can also purchase a blender that prepares shakes in “to go” cups.
Bran Muffin with Yogurt
A bran muffin or high fiber option is great and gives you the energy you need to stay strong all day long. Add yogurt and fruit, especially berries for a filling and quick breakfast routine.
Opt for a whole-grain or high fiber cereal in the morning. You can even eat these hot and make porridge or hot cereal. If you really want a lot of bang for your buck, try substituting yogurt for milk. It is filling and great for you! Always use small servings and use a measuring cup if needed. Don’t use a lot of sugar or additives either. Keep your toppings simple.
Eggs are a great source of protein and are a healthy breakfast because they’re low in saturated fats. If you like, you can also add toast as a side item, especially whole grain toast. Try to use a healthy cooking spray instead of butter. Use low fat items like sugar free jam or preserves to top off your toast and you’re all set.
A breakfast burrito is a quick meal especially if you prepare them the night before. The best thing is that they are very portable too – you can take them with you to eat on the run. It is a good choice for diabetics because it can keep you feeling full for most of the day too. You can add healthy ingredients like vegetables, onions or even spinach to the eggs to get a complete meal in a wrap.
A bagel can have a large portion of bread and carbohydrates, to get around this while still enjoying a bagel, you can opt for a “thin bagel”. Take a thin slice of your bagel and top with healthy spreads like peanut butter. You can stretch your bagel across two days using this method too so it is also very economical. Using less means you’ll keep your carbohydrates down too.
Fruits & Nuts
Nuts, almonds in particular, are especially healthy and work well in a diabetic diet. Complementing them with small portions of fruit means you can get a full serving and feel satisfied. Set out a small bag of almonds mixed with fruits such as berries or oranges.
More Ways to Get a Healthy Breakfast When You Have Diabetes
When you have Type 2 diabetes, it is important to plan your meals appropriately. Sometimes it can be difficult to find the right combinations that work for you and your diet but these tips may help.
- Keep portions small – when you have diabetes, it is important to be aware of what you’re eating but also pay attention to the amount of what you’re eating. Small portions of whole grains, nuts and proteins such as beans are good options.
- Use less fat – opt to use cooking sprays instead of butter or choose butter alternatives that are good for your heart
- Eat lean meats or clean proteins –eating chicken, turkey and other white meat is a good option. Try to stay away from red meat if possible or choose lean meats when you can.
- Choose low fat – when eating dairy or other options, go for the low fat alternatives.
- Cut out sugar – if you can’t drink coffee without a boat load of sugar, avoid it. Cut out sodas and other items high in sugar.
If you are concerned about your diet and are unsure where to start, consult your doctor or talk to a dietician who is familiar with diabetes. They can help you come up with a diabetic friendly meal plan that works for you!
Breakfast Options for Diabetic Meal Plans
If you have Type 2 diabetes, you know that meal planning can be especially difficult. This is true if you’re trying to stay healthy and maintain your blood sugar. Breakfast is an important meal when you have diabetes, it is the meal that will set your metabolism for the day and keep you from snacking. Health diets also keep your weight in control and improve your blood pressure.
So what are some healthy breakfast options when you have diabetes? The important thing to remember is that you should try to eat more fiber and reduce the amount of carbohydrates in your diet. Also cut down on the processed foods and opt for healthy, organic choices.
Reduce Your Carbohydrates
It can be difficult to reduce your carbohydrates when it comes to breakfast. Many popular breakfast meals are heavy on the carbs so be aware of that when you start looking.
Try to keep your breakfast low or no carb if possible with less than 45 grams. Of course, that may vary by individual but aim for that amount then adjust if necessary.
Eat More Protein
Eating lean proteins can be difficult at breakfast since some of the traditional options are higher in fat. When eating breakfast, think about the types of proteins you want. You can integrate eggs or lean meat into the menu very easily. It is also important that you include protein from all sources like whole grains.
Be sure to eat protein throughout the day, it will help keep you healthy and also keep you satisfied and less prone to snacking. Always make sure the protein choices you seek out are good for your heart because diabetics can have increased risk of heart issues.
Healthy Diabetic Breakfast Recipes
If you’re struggling to find the right breakfast meals for you, check out these healthy options. They are easy to make and healthy too!
Whole grain pancakes are a great option when you are looking for a healthy breakfast choice that fits into a diabetic meal plan. If you want to reduce the dairy in your recipes, opt for cottage cheese. Add in fruits or even chocolate chips to satisfy your sweet tooth. Raspberries are a great option since they are high in fiber and good for you. If you want to get more protein consider adding a lean protein like an egg white or hardboiled egg.
Pancakes can be a filling option when you’re trying to stay focused throughout the day and reduce cravings. Eating a breakfast of pancakes also helps you get the dietary fiber you need too.
Breakfast burritos are a great way to indulge but stay healthy. Use a whole egg then add additional egg whites as the base and you’ll get a full serving of protein. Add veggies of your choice and even salsa. You can really mix and match to get the most out of this meal.
If you want to save time in the morning, you can even prepare the wrap the night before and heat it up the next morning. It makes an easy breakfast meal to take with you too, they are easy to carry and not messy.
Fruit smoothies are a great source of lean protein and the key is to use nonfat yogurt. Greek yogurt is especially good for this too. Be sure to use fruits that are low in sugar such as berries. Mango can be a good option too but watch the sugar levels with this one.