Breakfast for Diabetics: Tips, Tricks and Ideas
Breakfast, the most important meal of the day, is even more important to those of you having to watch your blood glucose levels closely. According to Hardvard Health, studies support that breakfast is associated with improved memory and concentration, decreased risk of chronic conditions like heart disease, obesity and diabetes, and reduced levels of Cholesterol (LDL) in the body. A diet for Diabetes (Type 2) should give you proper nutrients and a balanced supply of energy to get your body going in the morning. In fact if you have ever wondered how to make sure your morning meal does just that, Sheree Telford, Wellview Health’s Diabetes Educator and Nutritionist, shares her Top Three Breakfast TIPS for those with Diabetes:
- Do eat breakfast! Breakfast literally means “break the fast.”
- Make sure you include a protein and carbohydrate that is high in fiber.
- Watch those liquid calories! Spruce up your morning coffee or tea with low fat milk and a natural sugar substitute such as Stevia.
But just like many other Americans, you too may be rushing out the door to a busy day ahead and a well balanced, diabetic friendly breakfast may be the last thing on your mind. No worries the American Diabetes Association’s offers these additional TRICKS to make your on-the-go breakfast healthy and blood-sugar approved.
- Keep easy to grab fruits like apples, oranges, pears and peaches on hand.
- Consume whole grains like pre-portioned quick oats or unsweetened whole grain or bran cereal.
- Have your favorite unsalted nut variety such as peanuts, almonds or pecans stocked in the kitchen.
- Limit calories in flavored yogurts by choosing greek yogurt or light or non-fat plain yogurt.
- Keep vegetables like onions, peppers or even kale to be added to a quick egg omelet.
Maybe you would like to pre-plan a good breakfast or have a little extra time on your hands. Great! Check out these ideas from Everday Health.
Bagel Thins With Nut Butter
Bagels are notoriously large, so consider enjoying bagel thins instead — otherwise you may overload on carbohydrates. Top the bagel thins or flats with peanut or almond butter for a dose of healthy fat and protein that’s a satisfying, lower-carb energy boost.
For a meal in a minute, blend one cup of fat-free milk or plain nonfat 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: Measure everything out the night before.
This filling and easy meal can be eaten on the go when wrapped in foil. Using a nonstick skillet and cooking spray, scramble an egg with onions and green peppers or spinach. Place in a warmed whole-wheat tortilla, sprinkle with nonfat cheddar cheese, add some salsa, and you have a healthy breakfast to keep you going until lunch.
For additional ideas please check the ADA’s website.
We are also here to help! Do you need help planning your daily meals in order to manage your Prediabetes or Diabetes? Drop us an email, schedule an appointment with a Diabetes Educator or Registered Dietitian or give us a call at 877-293-9355 ext. 0!
– CASEY EDMONDS, CHC
Health Advisor | Email Casey