What is the best breakfast for a diabetic to eat

Here are 10 great breakfast ideas for people with diabetes.

Eggs

Eggs are delicious, versatile, and great for people with diabetes thanks to their high protein, moderate fat, and low carb content. You can enjoy them in various ways such as fried, poached, scrambled, or as an omelet.

Greek yogurt with berries

Greek yogurt with berries is a nutritious breakfast option. It may improve blood sugar control, partly due to the probiotics found in yogurt.

Overnight chia seed pudding

Chia seeds are high in soluble fiber and low in carbs, making them great for people with diabetes. Try mixing up an overnight chia seed pudding to enjoy their benefits.

Oatmeal

Oatmeal is rich in soluble fiber that aids blood sugar control and can keep you feeling full for longer. Despite its relatively high carb content, it’s a good option for people with diabetes.

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Multigrain avocado toast

Avocado toast is high in healthy fats and fiber and may aid blood sugar control, making it a good option for people with diabetes.

Low carb smoothies

A low carb smoothie like an avocado smoothie is a simple breakfast option for people with diabetes. You can add protein powder to the smoothie for an added protein boost.

Wheat bran cereal

Wheat bran cereals are high in fiber and have a low glycemic load, which means they raise your blood sugar levels slowly. This makes them suitable for people with diabetes.

Cottage cheese, fruit, and nut bowl

A cottage cheese, fruit, and nut bowl contains a good amount of protein and fat while being low in carbs, making it a suitable breakfast option for people with diabetes.

Multigrain toast with nut butter

Healthy fats like those in nut butter slow the release of sugar into your bloodstream and can help prevent blood sugar spikes

Tofu scramble with multigrain toast

Tofu scramble is delicious, easy to make, and low in carbs — an ideal diabetes-friendly breakfast option. Try to combine it with a slice of multigrain toast or vegetables.

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Diet & Workout Plan

A healthy, satisfying breakfast can make a big difference. But some traditional breakfast foods are packed with sugar and fats. We've come up with some simple swaps and ideas for breakfasts for diabetes, so you can take charge of your diabetes and start your day the right way.

Cereal switches 

Although the packaging may make some cereals - like granola and cereal clusters - appear healthy, they are often full of added sugars (also known as free sugars) and unhealthy fat. Some children's cereals also have a lot of free sugar. Instead, why not switch to porridge? Porridge oats or the instant variety are both fine - just avoid those with added free sugars like honey and golden syrup. Wheat biscuits, shredded wheat or muesli (with no added sugar) are also great alternatives. For sweetness, add chopped fruit.

When buying cereal, the best thing to do is look at the 'front of pack' label, and try to go for cereal with as many green lights as possible. But also check the ingredients list, some newer versions of granola simple have nuts added in. A great source of unsaturated fat and fibre. Yogurt can be a tasty alternative to cereal, but many yogurts are high in free sugar. So why not try making your own flavoured yogurt? Buy unsweetened Greek or natural yogurt, or fromage frais. You can add fresh fruit and a few nuts, or seeds for some extra flavour.

Tips for healthy breakfasts for diabetes:

• Switch from white toast to wholegrain versions like seeded batch bread, multi-seed, granary, soya and linseed. These are better for your diabetes and digestive health. They're more filling, too.
• If you’re making rotis and chapattis, use wholewheat flour.
• Instead of jam try mashed banana. Other healthy choices are low-fat cheese, cottage cheese with a couple of fresh chopped dates, or nut butter (make sure the one you buy doesn't have any additions like sugar or palm oil) and chopped banana.
• Try to keep croissants, pastries and muffins as an occasional treat.
• Try to limit the amount of oil when cooking. Cook with unsaturated vegetable oils, such as sunflower, olive or rapeseed, instead of butter or ghee.
• Add extra fruit and veg to bump up your fibre intake wherever you can. Add berries, dried fruit or half a banana to your cereal, or grilled tomatoes to eggs on toast.
• When you have a bit of time to spare, try making this breakfast crostini. That way everyone can tuck in.
• Choose roasted mudhi or chuda (puffed rice) with vegetables, instead of chudha upma with oil.
• Try dry roasted methi paratha instead of aloo paratha.
• Try rice, besan or oat cheela with dry fried vegetables.

Can people with diabetes eat eggs?

Yes, people with diabetes can eat eggs. They provide us with protein and other important nutrients, so make sure to check our recipes for inspiration and ideas. You should be eating some food from the protein group as part of your healthy, balanced diet.  

Although some people may have concerns about incorporating eggs into their diet, research shows that the cholesterol in eggs does not significantly affect the level of cholesterol in your blood. 

Savoury breakfasts

We should all try and reduce our intake of red and processed meat, and instead use oily fish such as heart-protecting salmon or kippers. They're delicious served with scrambled egg, grilled tomatoes, mushrooms and wholegrain toast. Or why not try veggie sausages (just check the salt content). It's OK to have an occasional sausage or rasher of bacon, but try grilling instead of frying and remove any visible fat. 

You could also try topping wholegrain toast with scrambled egg or egg bhurji, avocado, cottage cheese with edamame beans and tomatoes, or grilled tomatoes and mushrooms.

Breakfast drinks

Even pure fruit juices and smoothies contain free sugars, and it's easy to consume a lot in one go. It's better to eat whole fruit and veg, but if you do have a juice or smoothie, limit the portion to 150ml once a day and try making your own. 

If you're buying coffee on the go, be on the lookout for added syrups and purees, which contain a lot of free sugars. If you're not sure, ask the server to tell you what ingredients are used in your favourite drink. 

Breakfasts for diabetes when you're on the go

If you read our rundown of breakfast cereal bars and biscuits, you'll see cereal bars aren't always as healthy as they appear. For a better breakfast snack on the go, grab some fresh fruit and a handful of nuts instead. Combine it with a glass of semi or skimmed milk to keep hydrated and get essential calcium for your bones and teeth.

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