Eating a healthy breakfast can reduce your blood sugar and help prevent spikes later in the day.
Plus, you’ll set yourself up to make better meal choices throughout the rest of the day.
For high-fiber breakfast options, try the following:
Keep an eye on portions when planning a carb-centric meal.
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Your hands can serve as great visual tools.
One serving of grains is usually 1/2 cup of dry grains, which generally fits in one cupped hand.
you might measure cooked grains in 1 cup measurements or approximately two cupped hands.
Animal-basedbreakfast proteinslike eggs and turkey sausage are pretty standard.
Greek yogurt is an excellent dairy-based protein.
Plant-based protein sources include chickpeas, tofu, nuts, and seeds.
it’s possible for you to visualize a serving of protein by imagining a deck of cards.
That’s also about the size of the palm of your hand.
A portion of protein should be around 3 to 6 ounces.
However, not all fats are created equal.
Look for plant-based fats such as avocado, olive oil, nuts, seeds, and coconut.
Also, choose high-quality sources of animal products such as whole-milk dairy.
Full-fat dairy was once thought to cause high cholesterol.
Emerging evidence indicates that full-fat dairy may help to keep cholesterol balanced.
That’s about the size of the tip of your thumb.
Seek outomega-3 fatty acids, which are a special kind of protective, anti-inflammatory fat.
Avoid Processed Carbs
Not all carbs are the same in terms of quality.
Bagels and broccoli are technically both carbs but are very different in terms of nutrient content.
Is morning coffee bad for diabetes?
For some people with diabetes, coffee can be problematic.
If youre extra sensitive to caffeine, coffee could raise your blood sugar even if you dont add sugar.
Diabetes-Friendly Recipes
The easiest way to have healthy breakfasts ready to choose is by meal prepping.
Start small with two or three recipes you love and stock up on those groceries each week.
Roasted vegetables add a nice texture and sweetness to an omelet.
Top with chopped nuts for added crunch, flavor, protein, and healthy fats.
Simply blend chopped hard-boiled eggs with avocado and fill a tortilla wrap.
Add some baby spinach for a nutritional boost.
Pumpkin Quinoa Blueberry Bowl
Quinoa is a low-glycemic, high-fiber, high-protein seed.
It makes a great swap for oatmeal and is naturally gluten-free.
Try adding canned pumpkin for added vitamin A and fiber and top with blueberries.
Chop up a few strawberries for added fiber and sweetness.
The combination of protein and fiber will help you stay full and satisfied.
Banana Pancakes
These pancakes contain protein and fiber and have only two ingredients.
Simply blend two large eggs with a medium-sized banana and cook in a lightly oiled pan.
Flip when bubbles appear on the surface.
Serve with warm berries.
Cook them in milk or unsweetened soy milk and add berries and nuts for extra fiber and vitamins.
Cottage Cheese Breakfast Bowl
Acottage cheesebreakfast bowl is healthy and requires no cooking.
Low Carb Smoothie
Smoothies are versatile and easy to make.
Just blend strawberries or your choice oflow-glycemic fruitswith unsweetened almond milk and plain Greek yogurt.
Add avocado for an extra boost of healthy fats.
Your meal should include lean protein, healthy fats, fiber, and non-starchy vegetables.
These can help to give your body energy while balancing out your blood sugar to begin your day.
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doi: 10.1371/journal.pmed.1003053
U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
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Harvard T.H.
Chan School of Public Health.Carbohydrates and blood sugar.
Center for Disease Control and Prevention.10 Surprising Things That Can Spike Your Blood Sugar.
American Diabetes Association.What’s the best breakfast for diabetes?
