These diabetes-friendly breakfasts can keep you healthy and still get you out the door on time. If you prefer vegan modify.
For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes breakfast is a must. To keep your energy up and your blood sugar at a healthy level, breakfast should be a priority every day. Pressed for time? Here are seven diabetes-friendly breakfast ideas to help you stay healthy and still get out the door on time and keep your sugar level.
1. Breakfast Shake
For a meal in a minute, blend one cup of fat-free milk or plain non-fat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast. Time saver: Have everything measured out the night before. USANA has wonderful packaged shakes for easy to go as well.
2. Muffin Parfait
Halve a bran muffin or other high-fiber muffin, fill with a side of berries, and top with a dollop of non-fat or low-fat yogurt for another fast and easy breakfast.
3. Whole-Grain Cereal
Hot or cold, the right cereal makes a great breakfast. Enjoy a bowl of high-fiber, low-sugar cereal with almond or coconut milk, or heat up oatmeal, farina (Cream of Wheat), or a bowl of grits. Just watch what you add to it. Limit the butter and sugar — instead, top with fresh fruit, almond or coconut milk, or a pack of Stevia to sweeten your cereal. Try a gluten free brand.
4. Scrambled Eggs and Toast
The old standby breakfast of scrambled eggs and toast can be a healthy way to start the day if you cook them right. Scramble the egg in a non-stick pan with extra virgin coconut oil. Enjoy this with a slice of whole-grain toast topped with a ghee or organic butter, low-fat cream cheese, or sugar-free jam (make sure it is Stevia).
5. Breakfast Burrito
This filling and easy meal can be eaten on the go when wrapped in foil. Using a non-stick skillet and extra virgin coconut oil, scramble an egg with onions and green peppers or spinach. Place in a warmed whole-wheat tortilla, sprinkle with non-fat cheddar cheese, add some salsa, and you have a healthy breakfast to keep you going until lunch. You can substitute the cheese with a vegan brand as well.
6. Scooped-Out Bagel
Keep it simple with a toasted bagel, but make sure to choose a whole-grain variety and watch your portion size. Bagels are notoriously large, so consider scooping out some of the doughy center part or only eating half — otherwise you may start your day overloading on carbohydrates. Top with fat-free cream cheese or sugar-free jam (again with Stevia only).
7. Banana Yogurt Pancakes
When time is on your side, indulge in some yummy pancakes with this recipe from Diabetic Recipes.com:
- Almond or rice flour, 2 cups sifted
- Stevia, 1 packet
- baking soda, 1 tablespoon
- fat-free plain yogurt, 8 ounces
- large banana, mashed
- almond or coconut milk, 1/2 cup
- extra virgin coconut oil, 1/2 tablespoon
- vanilla extract, 1 teaspoon
- 4 egg whites, whipped into soft peaks
- Cooking spray (try to find substitute or use stone pans)
Combine all the dry ingredients in a large bowl. Add the yogurt, mashed banana, milk, oil, and vanilla and stir until just moistened. Then gently fold in the whipped egg whites. Lightly coat a nonstick skillet with cooking spray and use a large spoon to ladle out 4-inch pancakes. Once the bottoms become browned and you see bubbles at the top, flip the pancakes and finish cooking. Serve with Stevia, Agave or sliced fruit. This recipe makes about 18 pancakes; each one has 76 calories, 3 grams of protein, 1 gram of fat, and 14 grams of carbohydrates.
More Breakfast Tips for Type 2 Diabetes
When you’re planning or preparing your healthy breakfast, keep these points in mind:
- Watch your portion sizes.
- Keep the diabetes dietary goals in mind, which involve eating more grains, beans, and starchy vegetables than any other type of foods. The diabetes food pyramid also sanctions few fats, sweets, and alcohol. In between and equally divided are meat and protein, non-starchy vegetables, fruit, and milk and other dairy products.
- Cook with less fat by using stone or organic pans and heart-healthy butter.
- Choose lean meats, such as Canadian bacon, turkey bacon, or turkey sausage. Watch the nitrates choose organic.
- Eat low-fat dairy foods, such as almond or cocnut milk, low-fat or fat-free yogurt, and low-fat cheeses or choose vegan substitutes.
- Avoid fat- and sugar-laden coffee drinks. Drink regular coffee and use almond/coconut milk and Stevia or Agave.
To get more breakfast ideas and to make sure you are eating the right portion sizes and right foods, work with a registered dietitian, or certified diabetes educator, or holistic health practitioner. To your health always!