Getting fiber, protein and healthy fats in your mornings provides stable energy and blood sugar levels.
Recipe photo: Diana Chistruga.
If you find yourself scratching your head over what to eat, dont fret.
Photo:Recipe photo: Diana Chistruga. EatingWell design.
Breakfast foods dont need to be complicated.
When choosing a diabetes-appropriate breakfast, dietitians recommend high-fiber options.
Other nutrients that help promote healthy blood sugars include protein and heart-healthy fats.
This is because these two, along with fiber, help slow digestion and prevent high blood sugar spikes.
When it comes to high-protein breakfast foods, eggs are usually top of mind for many.
Tofu scramble pairs well with avocados and dark leafy greens, which are rich in blood-sugar-stabilizing nutrients.
One avocado contains almost 14 grams of fiber.Avocados are also rich in heart-healthy fat.
Whole-Grain Toast with Almond Butter, Berries & Chia Seeds
Looking for something with natural sweetness?
Consider a whole-grain, high-fiber bread with a smear of nut butter and antioxidant-packed berries.
When choosing a bread, dietitians recommend one with at least 3 grams of fiber per slice.
Your toast isnt the only one providing fiber here.
Greek Yogurt Parfait with Cinnamon
Greek yogurtis another protein-rich option for a filling breakfast.
Protein supports a feeling of satiety and helps prevent blood sugar spikes, says Sheth.
When managing diabetes, your best bet is to choose a nonfat or low-fat plain one.
Sheth loves pairing Greek or Icelandic yogurt with diced pear, chopped nuts and cinnamon.
you might use fresh or frozen fruit for your convenience.
Overnight Oats
Overnight oats are a winner when it comes to a quick grab-and-go breakfast.
Get creative withovernight oats.
Top with your favorite spices.
Fraga recommends steel-cut oats with flaxseed, chopped peaches or strawberries, and cinnamon.
Veggie Bowl
For a savory twist, make a veggie bowl with your favorite foods.
Weight management is key to improving your blood sugar levels.
you’re free to drizzle olive oil on top for extra flavor and healthy fats.
Looking for inspiration?
Remember that when it comes to managing diabetes, there is no one-size-fits-all.
So, working with your primary health care provider for individualized assessment is always best.
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FoodData Central.Avocados, raw, all commercial varieties.
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FoodData Central.Blueberries, raw.
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FoodData Central.Seeds, chia seeds, dried.
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