A good breakfast filled with the best breakfast foods for diabetes can set you up for a day of blood sugar success. Let’s look at 14 of my favorite breakfast foods for diabetes.
*This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care. It should not be used in place of the advice of your physician or registered dietitian.*
What can people with diabetes eat for breakfast?
There are many different breakfast foods for diabetes. Whether you want a quick and simple blood sugar-friendly breakfast cereal or a delicious diabetes-friendly casserole recipe, I promise you can find something you enjoy!
What to include in a healthy breakfast for diabetes
Ideally, a good breakfast for diabetes should:
- Be low in added sugar
- Have a decent amount of fiber
- Have at least 15-20g protein
- Include a source of plant-based fat
What breakfast foods stabilize blood sugar
There are so many different options when it comes to breakfast foods. Some of my favorites to include in a diabetes-friendly breakfast to help stabilize blood sugars include:
- Whole grain bread
- Nut butter
- Low sugar granola
- Unsweetened almond milk
- Cottage cheese
- Low sugar yogurt
- Oats
- Berries
- Avocado
- Non-starchy veggies
- …and more!
Type 2 diabetes breakfast foods
If you or a loved one is living with type 2 diabetes or prediabetes, breakfast should include:
- plant-based fat
- fiber
- protein
You’ll want to avoid large amounts of added sugar, especially in the morning. Many people experience increased insulin resistance right after waking up so it can be harder to regulate blood sugar levels if you’re eating too much sugar early in the day.
Breakfast for type 1 diabetes
Breakfast recommendations for people with type 1 diabetes are similar to those for people with type 2 diabetes. Most importantly though, including adequate protein in the morning meal can help prevent low blood sugars throughout your morning until your next meal.
Remember, it takes our bodies longer to digest protein than it does carbohydrates alone, so protein can help sustain blood sugar levels until the next meal.
Gestational diabetes breakfast foods
Gestational diabetes breakfast foods should have:
- low to moderate amounts of carbohydrates (15-30g depending on what your personal health care team has advised you to do),
- adequate protein as discussed previously,
- and plant-based fat.
Nutritional needs and recommendations will also change as pregnancy progresses. So it’s important to check in with your health care team for updated breakfast options as your blood sugar levels change.
Healthy diabetes breakfast foods
Some of my favorite breakfast foods for people with diabetes are probably things you already have on hand at home. All of these foods are either high in fiber, high in protein, or both, and can help make a well-rounded meal to start your day. They can fit into the criteria I mentioned above for each type of diabetes.
1. Eggs
Eggs can fit into almost any dietary pattern, including a diabetes-friendly one! Whether you scramble, poach, or hard boil them, they are an excellent way to add some protein to breakfast. A large egg will give you 6g protein each, and has zero carbohydrates. One of my favorite ways to enjoy eggs at breakfast is making a breakfast quesadilla.
2. Whole grain toast
Whole grain toast provides a low glycemic complex carbohydrate source at breakfast. Ideally, the bread you choose should have plant-based fat, at least 2g of fiber per slice, and some protein.
Whole grain toast is also a great way to get in extra fiber and protein sources, by topping it with things like mashed avocado, eggs, cottage cheese, chia seeds, and more. For more information on how to choose a diabetes-friendly bread, check out my top brand recommendations here.
3. Oatmeal
Oatmeal, while a carb-rich food, is a great food to include in your breakfast if you have diabetes. Normally when people with diabetes eat high-carb foods, there’s concern that they will rapidly raise blood sugars.
Oats are a little different though. They contain beta-glucan fiber which helps to slow down digestion. This helps prevent those unwanted blood sugar spikes. Oats are low in simple carbs and saturated fat too. This makes it a great food to help manage your blood sugars.
One cup of cooked oatmeal contains 27g total carbohydrate, 4g fiber, and 5g protein. Mix-ins, like nuts and milk, are a good addition to boost the protein and fat content in oatmeal. These ingredients can be diabetes–friendly and will also result in tastier oatmeal!
Learn more about oatmeal and diabetes here.
4. Peanut butter
Peanut butter is rich in plant-based fat and offers some protein. It is also low in carbohydrates, making it a great option for breakfast. Unsweetened varieties make a delicious and balanced choice for people with diabetes. Add peanut butter to your favorite oatmeal dish, or on top of whole-grain toast.
Each 1 Tbsp of unsweetened peanut butter provides 7g total carb, 2g fiber, and 7g protein.
Learn more about peanut butter and diabetes here.
5. Avocado
Avocados are known for their plant-based fat content but they’re also a great source of fiber! Half of a medium avocado will not only give you 10-12g of plant-based fat, but also 5-7g fiber. This makes it an ideal breakfast food for diabetes. Avocados can help slow down digestion keeping you full for longer and promoting more stable blood sugar levels. Add some mashed avocado to your scrambled eggs or top off your favorite slice of whole-grain toast.
6. Berries
While fruit does contain natural sugar, it also contains fiber, vitamins, and minerals. And, berries are some of our highest fiber, but lowest carbohydrate fruit options. For example:
- A cup of raspberries has 8g fiber
- One cup of sliced strawberries has 3g fiber
- A cup blueberries has 4g fiber
- One cup blackberries has 8g fiber
Add a handful of berries to your oatmeal bowl, a smoothie, on top of toast, or on the side with eggs. They’re a great way to increase fiber intake in the morning, which helps promote stable blood sugars.
7. Veggies
Non-starchy vegetables are rich in vitamins, minerals, and fiber, and typically have little impact on blood sugar levels. And, prior research has shown that eating vegetables before carb-rich foods (like many breakfast foods) may result in more stable blood sugars after you eat.
They’re often forgotten about at breakfast time. Some of my favorites to add to breakfast include: broccoli in an egg casserole or quiche, asparagus in an omelette, and spinach in a breakfast quesadilla.
8. Beans
Beans are rich in fiber and protein. These are two nutrients we know help promote blood sugar balance. And more specifically, they offer a good amount of soluble fiber (like oats) and resistant starch… which makes them great for breakfast time!
Both of these types of carbohydrates take longer for our bodies to digest and thus help promote more stable blood sugars.
A 1/2 cup cooked pinto beans provides 7.5g fiber and 7.5g protein.
9. Cottage cheese
Cottage cheese is known for its high protein and low carbohydrate content making it one of many great breakfast foods for diabetes on this list. Compared to other dairy products, cottage cheese is relatively low in carbohydrates. This can be beneficial for people with diabetes. Plus, most cottage cheese varieties contain very little sugar. A half-cup serving will typically have less than 1-2g of sugar.
One of the best things about it is its versatility. It can be enjoyed savory or sweet in the morning time. Add some cottage cheese to your scrambled eggs or sweeten some up with a little bit of stevia and some fresh fruit for breakfast. And, check out this list of cottage cheese snacks that also make great breakfast options depending on the portion size you choose.
A half-cup serving of cottage cheese contains approximately:
- Protein: 14g
- Carbohydrates: 3-6g
- Fat: 4-5g
- Calories: 90-120
Learn more about cottage cheese and diabetes here.
10. Low sugar yogurt
People with diabetes can include yogurt in their breakfast! As someone living with diabetes, I enjoy some Lower Sugar Vanilla Greek Yogurt almost every morning with my breakfast. And, unsweetened Greek yogurt is one of my favorite blood sugar buffers to help promote stable blood sugars in the morning.
Yogurt offers protein, fat, and probiotics, as well as other micronutrients like calcium and vitamin B12.
Many yogurts on the market have high amounts of added sugar though. And, higher amounts of added sugar in the morning can make blood sugars more difficult to manage throughout the day.
For more information on dietitian-approved yogurt brands and options, check out this post about the best yogurts for diabetes.
11. Unsweetened almond milk
Unsweetened almond milk can is a great addition to a diabetes-friendly breakfast. I like to use it in breakfast foods and recipes that call for milk (think smoothies, cereal, coffee, etc.) when I don’t want to add any additional carbohydrates.
For example, when I’m making a smoothie and all the other ingredients already provide enough fiber and protein, I love using unsweetened almond milk as the liquid to add some creaminess, without adding additional carbohydrates.
The same goes for breakfast cereal. Breakfast cereal is often higher in carbohydrates and other foods, so unsweetened almond milk is a great low-carb milk option to enjoy it with. And, unsweetened almond milk is my personal favorite way to add a little something to my coffee.
12. Low-sugar cereal or granola
Your grocery store likely offers many different cereal options, several of which are great for people with diabetes. Sometimes these are traditional cereals you’re familiar with, and sometimes they might be newer or smaller brands.
Look for cereal and granola options that are made with whole grains and have:
- Low or no added sugar
- >5g fiber/serving
- >5g protein/serving
For more information on my favorite breakfast cereals and granolas as a dietitian living with diabetes, check out this post on the best cereal for diabetes.
13. Low-sugar breakfast bars
Low-sugar, high-protein bars can be a lifesaver in the morning! Sometimes people with diabetes, just like everyone else, need a quick grab-and-go breakfast option. Ideally, choose a protein bar or breakfast bar that is low in added sugar, and higher in protein and fiber. Pair it with a higher protein yogurt and you’ve got a great breakfast on the go!
There are many different bar options on the market. I’ve gathered a list of my favorite breakfast bar recommendations.
14. Protein shakes
Similar to protein bars and breakfast bars, sometimes a quick low-sugar high-protein breakfast shake is incredibly helpful! There are a lot of different options on the market now that are both low in sugar and high in protein. These types of shakes pair well with a serving of fruit, a handful of nuts, or even a serving of low-sugar granola.
Looking for some delicious breakfast recipes to use these diabetes breakfast foods in? Check out this list of 15 Diabetes Breakfast Recipes!
Sources
- https://fdc.nal.usda.gov/food-details/171287/nutrients
- https://fdc.nal.usda.gov/food-details/172470/nutrients
- https://fdc.nal.usda.gov/food-details/171706/nutrients
- https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide/raspberries#header4
- https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide/strawberries#header4
- https://fdc.nal.usda.gov/food-details/449809/nutrients
- https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide/blackberries#header4
- https://www.medicalnewstoday.com/articles/317225
- https://diabetesjournals.org/care/article/38/7/e98/30914/Food-Order-Has-a-Significant-Impact-on
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/173796/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/328841/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/171284/nutrients
One Response
Siggi’s and Kind bars are a go to of mine, so good to see that you mention both of those on here. Love this write up!