When we think breakfast, we envision syrup covered pancakes or waffles, biscuits loaded with gravy, omelets smothered in cheese, or our favorite childhood cereal. For diabetes, these breakfast foods spike blood sugar and may complicate an entire day. However, skipping breakfast sabotages blood sugar numbers as well. Studies show people who skip breakfast increase their risk of obesity and insulin sensitivity.
Without a morning pastry, where do you turn for healthy, easy and tasty breakfast ideas? We’ve scoured the web and have some ideas and recipes to share with you.
First, let’s talk about the main components of a healthy breakfast.
The USDA replaced the food pyramid of the 1990s with its Health Plate icon. To create a Healthy Plate fill half with fruits and vegetables, one quarter with whole grains and one quarter with protein. Add a side of low-fat dairy if desired.
For diabetic patients, protein combined with fiber from fruits, vegetables and whole grains keeps them full longer, which reduces the temptation to snack throughout the day. Substituting whole grains for white bread or muffins provides more nutrients. Considering proteins other than sausage and bacon reduces sodium and fat intake, more important in heart health.
Carb goals vary from patient to patient. Before creating your ideal breakfast menu, know your numbers.
No time to cook eggs every morning? No problem. Try one of these ideas for a change to your usual morning breakfast routine.
Smoothies:
The classic breakfast smoothie becomes a diabetic’s go-to breakfast when it combines protein powder or plain, Greek yogurt, frozen or fresh fruit, ice and low-fat milk or unsweetened almond milk. Watch for added sugar in protein powders, yogurt and milk. Add in handful of spinach or kale for more nutrients or some chia seeds for fiber. Neither will change the taste of your smoothie.
Eggs:
Ah, the classic breakfast meat.
Did you know you can scramble an egg in the microwave? True story. Skip the cheese and add garlic powder or top with onions and peppers. You can also layer these eggs in a whole wheat tortilla with tomatoes or salsa for a breakfast burrito.
Yogurt:
Unsweetened plain Greek yogurt contains more protein and less sugar than flavored varieties. You can sweeten your yogurt with fruit such as strawberries, peaches, blueberries or raspberries, which also increase your fiber.
Whole Wheat Toast:
Dress up your plain toast with avocado, peanut butter, almond butter or low-fat cream cheese.
Oatmeal:
Whether you choose quick-cooking oats or steel-cut oats cooked in the crockpot overnight, oatmeal packs protein and fiber into your diet. Look for unsweetened varieties and add your own flavor with fresh fruit, dried fruit, and nuts.
Eating out:
Breakfast in restaurants usually ensure you’ll consume more calories and carbs than you intended. If you know ahead of time you’ll eat out for breakfast, check the menu ahead of time for low-calorie, low-carb options. Oatmeal and omelets without vegetables in places of cheese, bacon and sausage are often safe options.
If you’re struggling to manage your diabetes, our providers and nurses are ready to help you create a plan to get your health back on track. Call our office for an appointment today.
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