A Whole Grain Waffle With Yogurt And Cinnamon
This delicious pick is plenty filling and easy to grab on the go. Toast up one whole-grain frozen waffle for 90 calories and 17 g carbs, per the USDA. Top with 3 tablespoons of plain, low-fat Greek yogurt to add 3.5 g of protein. Greek yogurt contains more protein and fewer carbohydrates compared with traditional yogurt. Dust cinnamon, which is a healthy, natural sweetener, over the top for a quick 110 calorie snack. Or spread on some almond butter for a dose of healthy fats. One tbsp contains about 100 calories, per the USDA.
Paratha For Diabetes Missi Roti
Here are a few types of paratha stuffing recipes that you can try out:
You will need:
For all the paranthas, you can use the following ingredients to make the basic dough:
- Whole wheat flour
- Salt as per taste
Mix all these stuffing ingredients together and use them in your regular parantha recipe.
There are many variations you can try out in your daily Indian breakfast recipe ideas that are not only super delicious but will act as a powerhouse in safeguarding your diabetes health as well as overall health.
What To Drink When You Have Diabetes
Your choice of drinks can make a difference in your blood sugar levels. Palinski-Wade recommends focusing on unsweetened beverages, such as water and seltzer.
If you like coffee or tea, you may notice that caffeine increases your blood sugar levels, so Palinski-Wade advises monitoring your glucose response after consuming these drinks to see where you stand.
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Best Diabetes Breakfast Ideas
Published: by Charlotte This post may contain affiliate links
Delicious low carb, high protein breakfast ideas you can enjoy and still keep those glucose levels in check! From egg cups to sausage stuffed peppers- we have the tastiest diabetes friendly recipes and tips to make the morning meal the easiest.
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Diabetes Breakfast Ideas For People On The Go
Not everyone has the time to cook a meal in the morning, especially if you have kids to drop off at school or a long commute. Luckily, there are many diabetes-friendly options for an on-the-go breakfast. You can even check out a restaurants website or use the CalorieKing app to look up carb counts, so you can put together a meal that falls close to your carb target.
Here are some healthier fast food options:
- Dunkin Donuts: Wake-Up Wraps or a ham, egg, and cheese English muffin sandwich. Keep in mind that most of Dunkin Donuts bagels are 60 grams of carbohydrate based on your carb target, you may need to avoid those, or dose extra insulin to cover the carb.
- McDonalds: Egg McMuffin. You can also build a meal by ordering a fruit and yogurt parfait with a side of scrambled eggs.
- Chick-fil-A: Egg white grill, egg white chicken grill, 4-piece Chick-n-Minis, or Greek yogurt parfait. Add a small fruit cup for a balanced meal.
- Jamba Juice: Spinach and cheese breakfast wrap, peanut butter banana toast, steel-cut oatmeal, or a tomato, spinach, and feta breakfast sandwich
- Panera Bread: Avocado, egg white, and spinach on a flat, sprouted grain bagel sandwich
- Au Bon Pain: Egg white, cheddar, and avocado on skinny wheat bagel sandwich, classic oatmeal, or a Greek yogurt cup
For quick meals to prepare at home, here are some healthier frozen food breakfast options:
Tips For Choosing A Diabetes Friendly Breakfast
- Higher carb foods that contain extra fiber and/or whole grains can also be a good choice in moderation. These foods usually contain more fiber which has been shown to moderate glucose levels.Think oats, berries, whole grain hot cereals, etc.
- Avoid added sugars, sources include processed breakfast cereals, breakfast pastries, juice beverages and jellies.
- Make breakfast ahead of time to avoid having to use restaurant drive through options which can be very high in carbs. Try making lower carb breakfast muffins to reheat, boiled eggs, or keep lower carb Greek yogurt on hand for a grab and go option.
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Scallion Grits With Shrimp
Feel free to embrace this classic Southern breakfast shrimp and grits which is diabetes friendly, says Maya Feller, RD, of Brooklyn, New York, the author of The Southern Comfort Food Diabetes Cookbook: Over 100 Recipes for a Healthy Life. This is especially true when you stick to the CDC recommended ½ cup or less.
Her recipe calls for corn grits and savory scallions, and uses fat-free milk. If you dont have grits in your pantry, Feller suggests using quinoa, for a protein-packed switch.
A ¼ cup serving of quinoa provides 2-plus g of protein , according to the USDA, and about 1 g of fiber. The combination of protein and fiber is a winning one for people with diabetes because, according to Massachusetts General Hospital, protein takes longer to digest than carbs, thereby acting as a steadying influence on blood sugar levels.
The recipe has 25 g of carbs per serving , and 20 g of protein, says Feller.
Mushroom And Spinach Omelet
Here is the omelet recipe:
This veggie breakfast option is hearty but healthy. It only takes 30 minutes to make. It contains 114 calories, 5.7 grams of carbs, and 5.1 grams of fat. It gives you 12.5 grams of protein, which is 25% of your daily value.
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Kippers With Scrambled Egg Grilled Tomatoes Mushrooms
Please click on the following link to get this recipe:
Eggs are high in protein, and tomatoes are full of nutrients. Tomatoes have lots of vitamins, minerals, and lycopene. Mushrooms are anti-inflammatory, which helps with type 2 diabetes. Diabetes is actually an inflammatory condition. Mushrooms are considered to be low on the Glycemic Index since they have such a low amount of carbs.
Fresh Lowfat Mozzarella And Juicy Tomatoes
Fresh mozzarella and tomato is another good choice, says Palinski-Wade. When it comes to cheese, the ADA recommends eating reduced-fat or regular cheese in small amounts. One oz of fresh mozzarella supplies 6 g protein and 6 g fat , according to the USDA. One cup of grape tomatoes has 8 g of carbs. Skip the dressing and opt for a drizzle of heart-healthy olive oil or balsamic vinegar and a dash of salt and pepper for flavor. In total, this snack is about 130 calories.
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Pop Pumpkin Seeds In The Oven For A Crunchy Snack
As you carve that jack-o’-lantern this Halloween, be sure to save the seeds. Roasted pumpkin seeds provide good source of healthy fats with few carbs. The next time you’re craving a salty, crunchy food, step away from the chip bowl and reach for pumpkin seeds instead. With 1/3 cup providing 180 calories with 10 g of protein and 16 g of fat along with only 4 g of carbs and 2 g of fiber, as the USDA says, your blood sugar will thank you.
Smoked Salmon Breakfast Wrap
Salmon is a rich source of protein and provides a number of nutrients with antioxidant and anti-inflammatory benefits, including selenium and omega-3 fatty acids .
Studies show that eating fatty fish like salmon may improve blood sugar management and reduce the risk of diabetic retinopathy, an eye-damaging complication related to diabetes (
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Diabetes Breakfast Options Key Things To Factor In
There are so many ways to approach breakfast when you have diabetes:
- Meal prep something ahead of time
- Quick and simple store bought diabetes breakfast ideas
- Diabetes friendly fast food breakfast options
And, thereâs not a right or wrong option in that list. The best option for you will be the option that works best for your lifestyle and allows you to enjoy a balanced breakfast without increasing your stress levels, or having to drastically change your daily routine.
The most important thing though? Do not skip breakfast. Skipping breakfast can lead to unstable blood sugars throughout the rest of the day. And, we know from years of research, that eating a breakfast with balanced macronutrients , can lead to better blood sugar management, improved HgbA1c and more.
Curious about how to lower fasting blood sugar numbers? Read this post on bedtime snacks for more information.
What Foods Can Diabetics Eat Freely
The American Diabetes Association, along with the American Dietetic Association, have devised a listing of foods on their Diabetic Exchange List. Foods are measured and weighed and fall into categories. It makes it easy to determine what comprises a standard serving size. On that list, you can compare gram amounts of carbohydrates, protein, fat, and fiber. Calories are also a part of that list,
Also on that list are so-called free foods that have fewer than 20 calories per serving. Here is a sample list of unlimited items from which you may choose:
- Unsweetened coffee or tea
- Carbonated water or sugar-free carbonated drinks
- Broth or bouillon, fat-free and low sodium
- Hard, sugar-free candies
2 or 3 servings a day can come from this sample list of foods:
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Breakfast Ideas To Lower Blood Sugar
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Peanut Butter And Jelly Chia Pudding
Peanut butter and jelly is an irresistible combination thats often reserved for lunchtime. However, this peanut butter and jelly chia pudding recipe is perfect for breakfast meal prep as well.
The recipe combines chia seeds with protein-packed peanut butter and nutrient-rich berries to create a filling, healthy choice for people managing their blood sugar levels. Leave out the maple syrup for a lower sugar option.
Chia seeds are packed with nutrients important for blood sugar management, including omega-3 fats, fiber, magnesium, protein, and antioxidants .
Plus, studies have shown that chia seeds may lower blood pressure and inflammatory markers and encourage weight loss among people with diabetes .
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Add Spaghetti Squash To Your Diabetes
Squash and diabetes make a perfect match for cooler months. Thats because this smart side can help you satisfy your craving for a comforting bowl of pasta while staying within your daily goal for carb consumption. In 1 cooked cup, spaghetti squash provides 76 calories, 9 g of carbs, and 2 g of fiber, along with 4 g of fat and 1 g of protein, notes the USDA. To prepare, simply slice the squash in half, scoop out the seeds, and bake. Once it’s tender, use a fork to remove the flesh of the squash in strands, and you have a low-carb pasta ready to go.
Why Breakfast Is Important For People With Type 2 Diabetes
Breakfast is an important meal of the day. But especially for people who have Type 2 diabetes. Because it can help you get a good start to the day. It makes one feel satisfied and keeps blood sugar levels stable. It is recommended to have breakfast and limit late-night meals because insulin sensitivity is frequently higher in the morning than in the evening.
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Bagel Thins With Nut Butter Banana And Chia Seeds
Kathryn Doherty
Bagels and diabetes-friendly arent two concepts that usually go together, but this flavorful spin on the New York staple, from Family Food on the Table founder and editor Kathryn Doherty, makes it possible. Take a whole-wheat mini bagel, top it with nut butter and banana slices, and add a sprinkle of chia seeds and a drizzle of honey. Its that easy to make!
Dont worry about the sugar in the honey as long as you enjoy it in moderation and consider how this breakfast fits into your broader carb budget. Maple syrup and honey may be included in your diet, but it is important to be mindful of how much youre adding and how they fit into your specific meal plan, says Al Bochi. If those sweeteners dont fit into your plan, sprinkle a bit of cinnamon or a sugar substitute that wont pose the risk of a blood sugar spike.
The protein from the almond butter and chia seeds, and the fiber from the whole-wheat bagel and banana, make this a balanced meal. Youre getting over 1 g of fiber from the banana alone, according to the USDA.
One mini bagel weighs in at around 48 g of carbohydrates. Enjoy this recipe when you have a bread craving but want something more satisfying and less carb-laden than a traditional bagel. A typical plain large bagel has a whopping 70 g of carbohydrates, according to the USDA.
Breakfast Tips For Type 2 Diabetes
- Don’t skip breakfast! The main thing to do is never skip breakfast. It is best to eat meals and snacks at regular times each day.
- Variety and portions: People with diabetes should eat a variety of foods and watch portion sizes.
- Fiber and monosaturated fats: Increase the amount of fiber in one’s diet and increase monounsaturated fats like olive oil, canola oil, nuts, avocado, olives, and seeds.
- Lean meats and fish: Include lean meats and fish in one’s diet.
- Bread: Recommendations for bread include those made with a minimum of saturated fat, like whole wheat, rye, pumpernickel, oatmeal, enriched white, flax, whole-grain English muffins, bagels, and pita bread.
- Fruits and vegetables: All varieties of fruits and vegetables, as long as there is no sugar added, are good choices. These include fresh, frozen, or canned.
- Dairy: Dairy products should be low-fat varieties as a general rule. These nutrition basics are good rules for almost everyone to follow.
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Whether Youre Looking For A Quick And Simple Store Bought Diabetes Breakfast Idea Or A Fun Go To Recipe To Meal Prep Ive Got You Covered
Letâs dive into what we need to include in breakfast when living with diabetes. And, then Iâll share my favorite diabetes breakfast ideas as a registered dietitian living with diabetes myself.
*This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care. It should not be used in place of the advice of your physician or registered dietitian.*
Cottage Cheese Breakfast Bowls
Cottage cheese packs over 23 grams of protein per cup, making it a smart choice for people looking to increase their intake of this important nutrient .
Cottage cheese can be enjoyed sweet or savory. For example, make it sweet by adding cinnamon, berries, and a bit of almond butter, or make it savory by adding spices, sautéed greens, and an egg.
This simple cottage cheese breakfast bowl recipe tops cottage cheese with berries, walnuts, almonds, and cinnamon. But dont stop there feel free to experiment with toppings until you find a combination that lights up your tastebuds.
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