10 Must-Have Diabetic Breakfast Basics for Healthy Mornings

Struggling with hectic mornings and blood sugar control? This article offers 10 diabetic breakfast basics to keep on hand for quick, healthy meals. Forget processed options! These nutrient-packed ingredients will keep you energized and your blood sugar stable, all without the morning scramble.

Mornings can be a particularly busy time of the day, getting ready for work, the kids to school, packing lunches, and having to do a last-minute pump change (we’ve all been there!). But even on those hectic days, a healthy well-balanced breakfast is super important for managing blood sugar levels.

That’s why I’ve put together a list of 10 must-have diabetic breakfast staples you can keep on hand to make sure you are getting the best possible start to your day.

These aren’t just your average processed easy-to-grab breakfast items, though! Here I am talking about ingredients that are just so good for you. Packed with nutrients, keeps you feeling full, and won’t send your blood sugar levels on a rollercoaster ride.

Why is breakfast important for type 1 diabetes management

While there isn’t specific research on type 1 diabetes and breakfast directly, other studies suggest a correlation between breakfast and improved insulin sensitivity in general (see sources below). This is an area of ongoing research, and more studies may explore the specific impact of breakfast on type 1 diabetes management in the future hopefully!

But even just from observing my daughter’s blood glucose control and particularly as a growing teenager, here’s why we see eating breakfast as important for diabetes management:

1. Blood Sugar Control

We all generally have a natural rise in glucose levels first thing in the morning. Breakfast helps prevent blood sugar spikes and dips. When you skip breakfast, your liver releases stored glucose, potentially leading to more of a morning rise in blood sugar. Eating a balanced breakfast can provide a steady stream of energy, promoting better blood sugar control throughout the day.

2. Reduced Cravings

A satisfying breakfast can keep you feeling fuller for longer, reducing cravings for unhealthy snacks throughout the morning. This can help with weight management, and give our bodies longer between meals to digest our food. Emerging research suggests these breaks are good for our gut and overall health.

3. Improved Insulin Sensitivity

Studies suggest that people with type 2 diabetes who eat breakfast may have better insulin sensitivity. Insulin is the hormone that helps your body absorb sugar from the bloodstream. However, this could also be the case for those living with type 1 diabetes as well.

4. Overall Health

Eating breakfast provides your body and brain with the energy it needs to function properly throughout the morning. This can improve focus, concentration, and energy levels.

However, it is also important to focus on what you eat for breakfast. Options that are high in fiber, protein, and healthy fats, and lower in sugar and refined carbohydrates are always going to be a better choice.

To help you on your way to healthier breakfast choices read on for my 10 must-have diabetic breakfast basics.

1. The Mighty Egg

Eggs are a true breakfast champion. Packed with protein and healthy fats, they keep you feeling fuller for longer, which is a win for anyone managing diabetes. 1 Large egg has about 6-8gs of protein. They are also nutrient dense including vitamins A, B and D along with a host of minerals and antioxidants.

There aren’t any current guidelines in the UK of how many eggs you should eat per week but as with everything it’s about balance and including as much variety in your diet.

Scrambled, fried, boiled, eggs are endlessly versatile! you can even cook up a quick frittata with leftover veggies for a more substantial meal or simply hard-boil a batch for easy protein on-the-go snacks

One of my favourite ways to enjoy eggs, aside from a simple boiled egg with soldiers, are these delicious Scrambled Chilli eggs. They are quick, easy and a great way to start your day with a healthy and delicious meal.

2. Powerhouse Porridge Oats

Steel-cut or rolled oats are your fibre friends. They release their energy slowly, helping to regulate blood sugar levels. Plus, they’re a blank canvas for endless toppings – think berries, nuts, seeds, a sprinkle of cinnamon or mixed spice. I love to cook them in the microwave for speed when I want a hot breakfast or if I have time then it’s baked oats all the way. It’s like eating dessert for breakfast!

However, If you are looking for an easy option with oats for a super quick breakfast then try overnight oats! Simply combine oats with milk, yoghurt, and your favourite flavourings the night before, and pop it in the fridge for a grab-and-go breakfast that’s ready in the morning.

Here are 2 of my favourites:

3. Greek Yogurt Goodness

Plain Greek yoghurt isn’t just a delicious and versatile breakfast option, it’s a nutritional powerhouse. Compared to regular yoghurt, Greek yoghurt boasts more protein and less sugar, keeping you feeling fuller for longer and helping to regulate blood sugar levels.

It’s also a good source of calcium and is often packed with probiotics, the beneficial bacteria that support a healthy gut microbiome.

Top it with chopped fruit, a drizzle of honey, or some granola for a satisfying and flavourful breakfast.

Bonus Tip: If you find plain Greek yoghurt too tart, try mixing in a scoop of unflavoured protein powder for added sweetness and an extra protein boost.

4. Nutty Nut Butters

Almond butter, cashew butter, peanut butter – choose your nut butter favourite! They’re loaded with healthy fats and protein, a winning combination that keeps you feeling satisfied and energised throughout the morning. These fats also help slow down the absorption of sugar into your bloodstream, preventing blood sugar spikes.

But remember, portion control is key! While nut butters are fantastic, they’re also calorie-dense. A measured tablespoon is all you need to reap the benefits without packing in unnecessary calories.

Spread nut butter on a slice of whole-wheat toast, add a dollop to your yogurt, or porridge for a balanced blood sugar friendly breakfast

But wait, there’s more! For a bit of variety, explore seed butters too like sunflower seed butter or pumpkin seed butter.

5. Seedtastic Seeds

Chia seeds, flaxseeds, sunflower seeds, pumpkin seeds – these tiny nutritional powerhouses are bursting with fibre, healthy fats, and micronutrients. The fibre, helps regulate digestion and keeps you feeling fuller for longer. The healthy fats, slow the absorption of sugar into your bloodstream, preventing those unwanted spikes. Plus, they’re loaded with micronutrients like magnesium, important for blood sugar regulation and overall well-being. All of this will support your blood sugar control!

Sprinkle them on porridge, yogurt, or even bake them into breakfast muffins. I keep a jar of mixed seeds readily available on the kitchen countertop so its always to hand for a healthy sprinkle.

Top Tip: Chia seeds absorb liquid and expand in your stomach, keeping you feeling fuller for longer. Try making chia pudding for a make-ahead breakfast by soaking chia seeds in milk or yoghurt overnight and adding fresh fruit or berries of your choice

6. Magnificent Multigrain Breads

Ditch the white bread and grab a loaf of whole wheat or seeded goodness. These are higher in fibre, which helps keep you feeling fuller for longer and regulates blood sugar better. But Don’t stop there! Explore other options like rye bread or spelt for a change in taste and texture.

Not all multigrain options are created equal though. Here are some key tips to help you navigate the bread aisle and choose the healthiest multigrain bread:

• Scrutinize the Ingredient List:
  • Look for breads where whole grains, like whole wheat, oats, or barley, are listed as the first ingredient. This indicates the bread has a higher proportion of whole grains compared to refined grains.
  • Avoid breads with “wheat flour” or “enriched flour” at the top of the list, as these are signs of refined flour, which can cause blood sugar spikes.
• Check the Fiber Content:
  • Aim for breads with at least 3 grams of fibre per slice. Fibre helps slow down the absorption of sugar into your bloodstream, promoting stable blood sugar levels.
• Look for the Whole Grain Stamp:
  • Many countries have a “Whole Grain” stamp on packaging. In the UK, look for the yellow and brown “Whole Grain” logo. This guarantees the bread meets a minimum standard for whole grain content.
• Consider Seed Options:
  • Multigrain breads with added seeds like flaxseeds, chia seeds, or pumpkin seeds offer an extra nutritional boost. Seeds are high in fiber and healthy fats, further promoting satiety and blood sugar control.
• Beware of Hidden Sugars:
  • Some multigrain breads may contain added sugars, like honey or molasses. While these may sound natural, they can still impact blood sugar levels. Look for breads with minimal added sugars, ideally less than 5 grams per slice.

7. Berrylicious Berries

Don’t let their small size fool you, berries are antioxidant powerhouses packed with benefits for diabetic breakfasts. They boast a low glycemic index, meaning they won’t send your blood sugar levels on a rollercoaster. Plus, their fibre content keeps you feeling fuller for longer, aiding in appetite control.

These tiny warriors are also rich in vitamins and minerals, with some varieties like blueberries offering a boost to your immune system and others like raspberries contributing to healthy blood sugar regulation. Whether enjoyed fresh or frozen, swirl them into greek yogurt, or blend them into a smoothie, berries add a burst of natural sweetness and a multitude of health benefits to your diabetic breakfast routine. Try my delicious berry smoothie bowl for a nutrient-packed start to the day:

Beyond the Basics: Stone fruits like peaches, plums, and nectarines are also great choices.

8. Leafy GreenS

Spinach, kale – leafy greens might not scream “breakfast” but hear me out! They’re a fantastic source of vitamins, minerals, and fibre. I literally now can’t have a savoury breakfast without them. I love a mix of spinach, watercress and rocket for an extra peppery hit.

Add a handful to your morning eggs or whizz them up in a smoothie for a hidden veggie boost. They are especially lovely in and served with my HEALTHY TORTILLA BREAKFAST PIZZA or HIGH PROTEIN VEGETARIAN TACOS

9. Milk Matters

While milk can be an essential part of a balanced diabetic breakfast, it’s crucial to choose wisely. Milk provides protein to keep you feeling full and slow the absorption of carbs from other breakfast foods, helping manage blood sugar. However, always opt for unsweetened or lower-fat options to minimize the sugar impact.

If you prefer plant-based alternatives unsweetened almond milk or other low-carb dairy-free alternatives are good choices. However be mindful that oat milk can have similar or even higher carbs than cow’s milk, potentially affecting blood sugar levels and needs to be carb counted for insulin requirements.

Ultimately, the best milk depends on your individual needs and preferences.v

10. Smoked Salmon: A Savoury Treat

Smoked salmon adds a decadent touch to your diabetic breakfast while offering a surprising array of health benefits. It’s a powerhouse of protein, keeping you feeling satisfied and energized throughout the morning. This helps regulate blood sugar by preventing those mid-morning hunger pangs that can lead to sugary snacking. Plus, smoked salmon is rich in omega-3 fatty acids, known for their anti-inflammatory properties and potential role in improving heart health, a crucial factor for those with diabetes.

Enjoy it on a slice of wholegrain toast with a squeeze of lemon and some dill, or add it to scrambled eggs for a protein-packed breakfast.

Criteria for Diabetic-Friendly Breakfasts: Fuel Your Day the Healthy Way

Now that you’re armed with my top 10 must-have diabetic breakfast basics, what makes a breakfast truly diabetic-friendly? It’s all about setting yourself up for success with choices that promote stable blood sugar levels and keep you feeling energised throughout the morning. Here are some key criteria to keep in mind:

Low Glycemic Index (GI)

This refers to how quickly a food raises your blood sugar levels. Opt for ingredients with a low GI, as they release energy slowly, preventing those unwanted spikes and crashes. Our list of staples is packed with low-GI options like oats, Greek yoghurt, nuts, seeds, and berries.

Learn more about the glycemic index (including its limitations) in the article below:

High vs. low glycemic index Flour

Read on to understand more about the glycemic index and which flours can help support better blood sugar levels.

Read Now

Balanced Nutrients

A balanced breakfast should include a wide variety of nutrients. Aim for a combination of protein, healthy fats, and complex carbohydrates. Protein (eggs, yoghurt, milk) helps you feel fuller for longer, while healthy fats (nuts, seeds, nut butters) keep you satiated and provide sustained energy. Complex carbohydrates (oats, wholegrain bread) provide a steady stream of glucose for your body to use as fuel. The staples listed above offer a fantastic mix of these essential nutrients.

Portion Control

Just because something is healthy doesn’t mean you can go overboard! It’s crucial to practice portion control to manage your blood sugar effectively. Pay attention to serving sizes and use your kitchen weighing scales to ensure accurate carb counting and portion size.

Remember, these are just a starting point! There are endless ways to mix and match these ingredients to create delicious and healthy diabetic-friendly breakfasts. With a little planning and this handy list of staples, you can create quick and healthy breakfasts that are both satisfying and blood sugar-friendly.

Diabetic Breakfast Basics for Healthy Mornings

With these 10 staples in your kitchen and key criteria for a diabetic-friendly breakfast, you’ll be well on your way to creating delicious healthy breakfasts! Mix and match, throw in some leftovers, and most importantly, have fun trying out delicious and nourishing breakfasts.

Plus there is already plenty of inspiration to get you started over in my breakfast section:

Sources

Breakfast Skipping Is Associated with Increased Risk of Type 2 Diabetes among Adults: A Systematic Review and Meta-Analysis of Prospective Cohort Studies: This study: https://pubmed.ncbi.nlm.nih.gov/30418612 looked at data from over 96,000 people and found a link between skipping breakfast and an increased risk of developing type 2 diabetes.

Early breakfast may reduce the risk of developing type 2 diabetes: https://www.sciencedaily.com/releases/2023/07/230718105633.htm followed over 100,000 participants and found that those who ate breakfast before 8 am had a significantly lower risk of developing type 2 diabetes compared to those who ate breakfast later.

Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen’s Eggs – Jun 2023 https://www.mdpi.com/2072-6643/15/12/2657