Eating a Healthy Breakfast for Diabetes

Knowing what not to eat for breakfast is only part of the battle when you have diabetes. Understanding what makes for a healthy breakfast food is just as important. O'Connor offers these balanced-breakfast solutions:

For meals on the go, choose a piece of fruit with low-fat or fat-free Greek yogurt or cottage cheese. 

Or try a breakfast burrito with scrambled egg whites on a whole-wheat tortilla.

To get more fiber in your breakfast, try oatmeal with fresh fruit and low-fat or fat-free yogurt, whole-grain cereal, toasted whole-wheat bread or English muffins, or breakfast wraps or burritos made with whole-grain tortillas.

For healthy and lean protein sources, try a handful of almonds, natural peanut butter, or a slice of low-fat cheese.

 An occasional egg is also fine. (You can eat egg whites or egg substitutes more often since they don’t have cholesterol.) 

Low-fat or fat-free Greek yogurt and cottage cheese are also good sources of breakfast protein.

If you want to juice your breakfast, keep the portion to a maximum of 8 ounces. O’Connor recommends substituting vegetables for some of the fruits to create a better blend and a lower-carb beverage. You can add some protein powder, too.

It's also important to check your blood sugar two hours after eating breakfast. "If it’s above the target your doctor has set, you’re consuming too many carbs and need to cut back,” says O’Connor.

As long as you make healthy food choices, breakfast for diabetes can be a chance to get better control of your blood sugar and your weight. 

But if you're struggling with the right breakfast for diabetes — or any other meal in your diabetes diet — ask your doctor or diabetes educator for some help.

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