When it comes to regulating blood sugar, we often hear that coming up with breakfast ideas is a challenge.
You may be wondering, if you’re sticking to a low carb diet plan, what kind of healthy breakfast should you be eating?
Or if you’re new to diabetes or prediabetes, you may be wondering if foods like whole-grain bread, whole-grain cereal or scrambled eggs make a good breakfast.
Below we’ll:
- Recap your diabetes management goals and breakfast comparisons
- Provide a list of diabetes friendly breakfast foods – the No & Yes options
- Inspire you with diabetic breakfast ideas and recipes
LISTEN TO THE PODCAST
CHAPTERS
1:29 Medication March Recap
2:58 Diabetes Management Goals Recap
3:42 Traditional Breakfast Nutrition Facts
5:15 Key Recommendation for Breakfast
7:29 Breakfast Foods To Avoid or Minimize
11:29 Breakfast Foods To Eat
15:42 Delicious Breakfast Meal Ideas
20:46 The Key To A Diabetes Friendly Breakfast
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Your Diabetes Management Goals
Your number one goal with diabetes is getting down to a blood glucose that’s in a healthy range, and trying to keep it there.
Ideally, that is under 140 mg/dl (7.8 mmol/l) 2 hours after meals.
If you’re testing 2 hours after breakfast and your blood sugar levels are higher, you can definitely work on what you eat for breakfast, which will help you lower your levels.
Let’s compare two different breakfasts.
Breakfast #1
2 regular pieces whole grain toast (mostly carbs) – 25g carbs, 136 calories, 2.6g fiber
1 bowl (1 cup) whole wheat cereal (mostly carbs) – 25g carbs, 113 calories, 3.2g fiber
1 glass orange juice (all carbs) – 26g carbs, 112 calories, 0.5g fiber
Carbs: 76 grams
Calories: 361
Fiber: 6.3 grams
It sounds pretty crazy but not surprising that this is a commonly consumed breakfast – one that many people consider healthy.
However, with the above breakfast, you will likely find your blood sugar numbers 2 hours after a meal are high (over 140 mg/dl or 7.8 mmol/l) – and it is easy to see why. All those carbs!!
Remember, the nutrient that influences your blood sugar levels the most is carbohydrates. So the solution is to cut down on the carbs to get a better after-meal reading.
Breakfast #2
Mixed veggie egg scramble (recipe below) – 11g carbs, 249 calories, 4g fiber
…with 1/2 avocado, diced – 8.5g carbs, 160g calories, 7g fiber
…and 1/2 tomato, diced – 2.5g carbs, 11 calories, 0.75g fiber
Carbs: 22 grams
Calories: 420
Fiber: 11.75 grams
With this breakfast menu you will be consuming far less carbs, which will be much better for your blood sugar levels.
You will still be consuming substantial calories, the difference however, is the calories are all in the form of nutrient-dense ingredients that will provide you with more vitamins and minerals – that means better health and better blood sugar.
Plus, you’ll be eating almost twice as much fiber – that’s a win-win for blood sugar!
You’ve probably heard that fiber is good for blood sugar and that certainly is true. But there is a common misconception that whole wheat or whole grain foods are high in fiber. Sure, they are higher in fiber than most ‘white’ foods. But, natural whole foods are often much higher in fiber (and better for blood sugar!).
So, now that we’re starting to open your mind about thinking differently about breakfast (with your goals in mind), let’s look closer at some ‘No & Yes’ breakfast foods.
Common Breakfast Foods Nutrition Facts
NO/MAYBE BREAKFAST FOODS
If you choose to eat the following items, make sure you eat small portions and monitor your blood sugar levels closely to evaluate how they affect you.
Oats: are often recommended as a healthy breakfast food. After all, they contain protein and fiber that’s meant to help lower cholesterol levels, right?
Well, yes, oats do contain fiber and protein. But… they mostly contain carbohydrates.
While some people can tolerate eating oats in the form of oatmeal or porridge, most people do better without oats. And most people are surprised that cutting out oats gets them lower blood sugar numbers.
Steel cut oats are really no different. Oats are oats and contain high amounts of carbs.
Things like cream of wheat and grits are also higher in carbs, so need to be avoided, or at least minimized for best blood sugar results.
Whole wheat products: whether it’s bread or cereals, whole wheat products are mostly carbs. And they are generally high in carbs, too.
For instance, one slice of whole wheat bread contains around 13 grams of carbs and one small bowl of whole wheat cereal contains around 25 grams of carbs.
Fruit juice: is a no no. When you juice fruit you are basically injecting your bloodstream with a fast fix of sugar, and that only leads to one thing – blood sugar spikes you don’t need!
Breakfast cereal: can really get you into trouble. Majority of options that line the supermarket shelf are jam-packed with carbs and “added” sugars. Not much going on there in terms of valuable nutrition.
Breads, bagels, donuts etc: flour-based foods are also very high in carbs and high in glycemic index too. That means when you eat them, your levels will most likely go up, if not skyrocket in some cases.
One of the most effective ways to lower blood sugar levels is to – cut out bread, pasta, potatoes, rice and flour-based foods.
YES BREAKFAST FOODS
Dairy products: cream cheese, cottage cheese and regular cheeses like cheddar or mozzarella make an awesome breakfast addition. These are all low in carbs and higher in protein and fats – all of which helps stabilize blood sugar.
Milk and plain Greek yogurt are fine too, but don’t overdo it. These are a little higher in carbs compared to cheeses. In terms of milk, you can choose either full cream or skim milk. Same goes for yogurt. Just stick to the plain yogurt options, as many others are loaded with sugars, flavors and preservatives.
Eggs: Now before you ask the question most people do (won’t eating eggs raise my cholesterol and lead to heart disease). The answer is, no, eating eggs does not cause heart disease, and that includes eating the yolks.
You don’t have to stick to eating egg whites because the yolks contain valuable nutrition such as vitamin D and choline, and they are not bad for cholesterol or heart health.
In fact, research shows the opposite – eating eggs everyday can improve your cholesterol and heart health, even when you have type 2 diabetes or prediabetes.
For breakfast, you can include:
- Hard boiled eggs
- Scrambled eggs
- Poached eggs
- Fried eggs
Or make any egg dish of your choosing.
Try this Mixed Veggie Egg Scramble.
Fresh fruit or frozen fruit: adding a bit of sweetness to your breakfast can make it more pleasurable, but only if you choose the right fruit – mainly berries.
You can safely eat:
- Strawberries
- Blueberries
- Raspberries
- Blackberries
- Fresh cranberries
- Lemon
- Lime
- Grapefruit
Bacon: in moderation bacon or turkey bacon is fine. It is a low carb food that won’t influence blood sugar. Just remember though, bacon is a processed meat so it’s not ideal as an everyday food.
Vegetables: we always encourage people to include vegetables at every meal, including breakfast.
Vegetables are high fiber and provide vitamins and minerals that your body needs.
While it may seem strange or unappetizing to eat veggies (at first), they can be included in many ways. And you’ll soon be surprised how much you enjoy them!
For instance:
- Add veggies to a breakfast scramble or casserole
- Make a veggie filled omelet topped with cheese
- Pack veggies into egg muffins
- Eat leftovers for dinner – a soup, stew or stir fry
Nuts & seeds: are high in fiber, protein and healthy fats that can help sustain your energy all through the morning.
Make a blood sugar-friendly muesli with nuts and seeds. You can also make muffins, cakes and bakes with nut flours such as almond flour or flaxseed meal.
And, you can include nut butters such as peanut butter and almond butter – dip your celery or carrot sticks. Or place some nut butter in a smoothie for added thickness, protein and flavor.
Top Tip For Stable Blood Sugar
The key to a diabetes friendly breakfast is to base it around a protein-rich foundation, to keep those carbs low and to choose quality nutrient dense fresh foods. This combination is going to help keep your blood sugar stable not just after breakfast, but throughout the day!
Base your protein-rich breakfast foundation around eggs (including the yolks), bacon and sausage (in moderation), meats (like beef, chicken, turkey), tofu or tempeh, dairy products like cheese, milk and plain high protein Greek yogurt, nuts and seeds and protein powders.
Research shows us that getting sufficient protein at breakfast improves glucose variability, keeping glucose more leveled out throughout the day. Protein helps to satisfy our appetite and reduce hunger. Protein has a much smaller impact on glucose and insulin, compared with higher carb breakfasts. Protein helps us maintain muscle tissue as we age, which is important for metabolic function. Protein helps support more efficient weight loss or maintenance. And protein helps support the body’s hormonal responses and cellular function.
Protein-rich options include:
- Eggs offer high-quality protein, essential nutrients like vitamin D and choline, without harming cholesterol levels.
- Processed meats like bacon and sausage are options but should be eaten in moderation due to being lower-quality proteins.
- Beef, chicken, turkey or tofu can be unconventional yet protein-rich breakfast choices.
- Dairy products including cream cheese, cottage cheese, and other cheeses are low-carb, high in protein and fats.
- Milk and plain Greek yogurt provide protein; opt for full cream or skim milk and avoid sugary yogurts.
- Nuts & seeds are excellent for fiber, protein, and healthy fats.
- Protein powders (whey or plant-based) can be incorporated into various breakfast meals.
KEY POINT: You need to focus on building a protein-rich breakfast, and the breakfast meal ideas provided below can help you do that!
Diabetic Breakfast Ideas
Egg Based Breakfasts
- Omelets
- Filled with veggies, chicken, cottage cheese, bacon, tomato
- Scrambled eggs
- Poached eggs
- Hard boiled eggs
- topped with cottage cheese
- Egg Muffins
- Filled with mushrooms and cheese
- Spinach and tomato
- Soft boiled eggs
- Use chicken strips or steamed asparagus for yolk dipping
- Veggie egg slice
- Frittatas
- Crustless quiche
Try these Spinach & Tomato Egg Muffins
Non-Egg Based Breakfasts
- Pancakes – made with almond or coconut flour
- Berry muffins
- Cereals made with nuts, seeds, coconut, and topped with berries
- Smoothies such as a Mixed Berry Smoothie or coffee
- Cottage cheese with berries and nuts
- Oatmeal made with chia seeds, almond flour and protein powder
- Baked beans made with green beans, bell pepper and tomatoes
- Breakfast burrito wrapped in lettuce instead of bread
- Soup – any type makes a great breakfast
- Leftovers – you don’t have to eat ‘breakfast’ foods for breakfast, after all, it is just another meal!
- Yogurt, nuts and berries
- Muesli made with nuts and seeds
- Low carb breads – make breads at home or purchase low carb breads online – top with your favorite toppings or as a cheese melt, toast or sandwich
Try this Bircher Muesli
Conclusion
Breakfast can be normal with diabetes, just a new normal. A normal that doesn’t include many of the traditional breakfast foods – because they are high in carbs and the more carbs you eat, the higher your blood sugar levels are likely to be.
That doesn’t mean going carb free. Vegetables also provide carbohydrates – the type of carbs and plenty of fiber that supports optimal blood sugar control.
With that list of diabetic breakfast ideas above, you can see that you won’t feel deprived and really won’t get bored – you’ll just be enjoying different foods.
Even without tradition types of cereal and toast, there are still tons of things you can eat!
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Really enjoyed. So far I’m controlling my type 2 diabetes. Mainly with diet and exercise (which I don’t do enough or consistently). I need to keep reading this type of information. Breakfast is huge and this should help with what I choose to eat.
You recommend to cut out bread sugar rice pasta etc. Agreed, but I do eat for breakfast Haferflocken boiled with a touch of milk garnished in a drop of honey. Made more exciting by adding various nuts, various fresh fruits and various berries in season. And I love it!!
I have no idea what it does to my type 2 but keeps my BP well under control. My kidneys are somewhat problematic but not too bad.
What would you say about my approach, I am keen to learn.
Hi Dipak, Rolled oats are high in carbohydrates, and topped with milk, honey and fruits also adds more sugar/carbs, so it’s not exactly the best breakfast in terms of blood sugar control. If you use a glucose monitor you can test this for yourself. Consider using some of the breakfast ideas here and try to have breakfast variety.
Previously, I had some egg bites from a well-known place, which had spinach and mushrooms in them.
I tried the egg muffin recipe and used spinach, mushrooms and cheese.
They turned out pretty good! I’m looking forward to eating them this week.
So yummy!
This is so incredibly helpful – thanks!
My doc put me on a plant based diet d/t high cholesterol. I’m having a very difficult time coming up with a menu that keeps me satiated. My blood sugars are high b/c I can’t find many dishes I can eat with diabetes and high cholesterol. Any suggestions?
Perhaps you may consider a lower carb diet instead, since plant based diets tend to be high in carbs and less satiating. We encourage a high vegetable intake although we are not solely plant. Our members achieve lower blood sugar and improvements in cholesterol as well. If you want to maintain plant-based eating, you will get better results limiting your foods to this list.
I’m challenged eating a plant based eating plan, which my endocrinologist fully supports. So many recipes for breakfast are eggs and dairy. In the future will you have more plant based suggestions/recipes to expand what I am eating and help keep my numbers lower?
Many thanks!
You can see non-egg-based breakfast ideas among the suggestions here Laurie. As for more plant based suggestions, there’s no guarantee there. We encourage a high vegetable intake although we are not solely plant-based, therefore, we usually offer variety.
Really nice post. Thanks for sharing.
Since being diagnosed with type II I have tried 2 Banquet Turkey Sausages with 1/2 Everything (Thomas’) thin bagel. This is about 13 carbs. What is the target total of carbs per meal… per day?
Most people find the sweet spot between 50-80 grams of carbs per meal! This would equate to 15g per meal, plus room for a few 5-15g carb snacks. Some of our members have great success consuming a little higher carb amount – around 120g per day. And, yet there are some who prefer a lower intake around 20g per day. Ultimately it’s whatever value gives you the best control and is sustainable long term. Caution with the thin bagels that although they may be lower in carbs than other sandwich breads, they are still a processed food so I would recommend saving them for special occasions rather than an every day food.
Is Carbonaut bread any good. It’s got 1-2 net carbs per slice. I take 1/4 cup Bob’s Red Mill old fashioned rolled oats for overnight oats and 1/2 cup of almond milk with 2 tblsp of plain Greek yogurt with 1 cup of fresh berries and 1/2 cup of nuts. I have this 3 times a week.
Rather than focusing on the net carbs, I’d recommend reviewing the total carbs per slice. For bread, if it’s around 8-10g/slice then it may be okay to consume 1 slice, however you need to monitor your sugar levels to see how your individual body responds. Same with the overnight oats, oatmeal can be very problematic for many, so the best advice is to check your sugar levels ~2hrs after consuming the overnight oats. In both these examples, adding some protein such as eggs or leftover chicken can also help mitigate blood sugar spikes and “balance” the carbs.
Are sprouted bread products such as Ezekiel or Angelic brands good or not.
These types of sprouted breads often get promoted as healthy, but it’s important to look at the total carbohydrate content first and foremost. In general these products are still relatively high in carbs – especially if having multiple slices. So, while the nutrient quality is better than traditional wheat bread, for best blood sugar control we recommend eliminating sprouted breads as well.
I had an orange with my almond flour scone as an experiment. You were right! Oranges are off my list for now. After 2 hour Blood Sugar reading was 172. I’ll be curious to see if eaten at lunch with a bunch of vegggies and protein it still makes such a leap. We will see.
Yeah! FBS 117 this morning! I had an orange with my almond flour scone as an experiment. You were right! Oranges are off my list for now. After 2 hour Blood Sugar reading was 172. I’ll be curious to see if eaten at lunch with a bunch of vegggies and protein it still makes such a leap. We will see.
Yeah! And good observations there Sherry – glad you’re implementing and seeing the effects of various foods. Thanks for checking in!
Checking in.
I have just started to take my blood numbers several times a day, and I am definitely noticing what foods produce sugar spikes. This is a very good program to become aware and adjust. I am reducing carbs, but bread is still difficult to eliminate completely. Thank you.
Thanks for checking in Jeanne. It really is a good eye opener to observe how foods are influencing your levels, so that’s good you’ve started monitoring more. Good efforts so far and for bread, perhaps reduction for the time being will work better for you. We all need to work at our own pace. 🙂
checking in for day 4. Struggling but not giving up Breakfast is the hardest. Love my cherrios w/blueberries! But todays lessons give me good ideas for going forward. Fasting tests are 188. too high levels are down to 88 4 hours later. Thanks for help
Making change can be challenging Allyn, so you’re not alone. Hopefully the breakfast ideas and recipes will help. The blueberries are fine but the cherrios, not so much! Thanks for checking in and keep up that motivation 🙂
Looking forward to hearing from you all today – make it a great day 🙂
It has been very very cold lately. I usually go out for walk no matter what the temperature is. However I have noticed that my numbers for fasting have gone up a bit. Ranging in the 90; now they range closer to the 100 area fasting glucose. Would the cold temperatures affect that.
When I was diagnosed with diabetes the Dr. said cut out the wheat, rice, oats, sugar, potatoes, what I call the evils. And sent me on my merry war. Seems like a lot of what you show is to undo what some information you were given, needs some clean up. Thank you so much.
Numbers can fluctuate daily and it can be due to any number of factors. Other people have said the cold can influence their levels to some degree. Glad you’re enjoying the info Raani. Thanks for checking in.
My blood glucose was 169. Am I a diabetic?
Typically you want your blood sugar to stay around 100mg/dL – that number is elevated and could be a cause for concern. I would recommend discussing your blood sugar numbers with your doctor as they will know more about your medical history and make a formal diabetes diagnosis if indicated. In the meantime, here is a list of foods to help lower blood sugar that you might find helpful.
Hello
I am vegetarian but i have a lot of great food ideas that I would like to share. Can i post recipes or I can first send them to you to look over before you post them. Please let me know.
Thanks for the offer, Pina. At this time we do not have a program for our readers to post recipes so it is not necessary. If you have future suggestions for recipes you would like to see us develop we are more than happy to listen to your suggestions.
Can you start a blog or Youtube channel? I’m vegetarian too and would love to try some of your recipes. I’m sure many others would be interested too!
Definitely an idea worth looking into! Our focus is not necessarily a vegetarian diet, however it is definitely possible to follow a low carb diet that is also vegetarian as we discuss here.
Just checking in. I like your breakfast suggestions.
Glad you do – thanks for checking in!
For the egg muffins, does one need to invest in the large size muffin tin? I have mini and regular size pans.
You can use any size muffin tins Maryanne, if smaller adjust cooking time slightly – maybe 5-10 minutes less.
Good morning Sunshine! 😃
Thanks for checking in Roseanne! ☀️
checking in, all going good, my reading is a little lower in the morning and evening.
Day 4 check in. My FBS this morning was 9.8. Better than the weekend I suppose. Finding it hard without bread and potatoes but persevering…Thanks for the tips and advice
My BS this morning was 107. I’m waiting to hear what my A1C is since my 3 month physical was last Wednesday. I did get the report from the doctor that everything looked good, but that’s not what I want – I want to know the exact number of the A1C. Last time it was 5.9 so I want to know if it has stayed the same or gone up or down from there.
Hopefully you get your results soon! Thanks for checking in.
Checking in
Day 4 check in
Pre meal blood glucose 94
Thanks for checking in Patrice!
All of these comments have been so helpful. My morning BS 172 was a disappointment for me. Im working on some of the breakfast suggestions to get it down during the day. Also I will try snacking in berries or peanut butter at night this might help with my morning number,
Morning BS 137.
for some reason, I take my BS fasting in the am and then again right before dinner.
All the numbers are within range since I have started…. I went food shopping to get more of the right stuff and will go thru my food closet as my next project. I am trying very hard.
P>S>. low sodium tomato juice is a no no, correct?
That’s probably when it’s most convenient to you Alice. Tomato juice is actually fine to have, it’s around 5g carbs per half cup.
Hi Mary checking in. B/S readings around the 8.1-2 up to 8.9 checked past readings down 6-7and back up.Be interesting to see how things go.Feeling much better. Walking again for exercise.feeling good.Small steps.
Small steps are the best steps! Glad to hear you are feeling well.
I sure wish you would address vegetarian meal plans
What exactly are you looking for Willi? We have written a few articles on vegetarian diets, such as what to eat on a vegetarian diet and then another one specifically about protein sources.
I eat 2 eegs, 1 cup walnuts, 2 sl. bread…and I am still hungry…please help…I am always hungry…
Try adding 2 flaxseed capsules before each meal. It’s a tip that works well for most people in terms of hunger, and it aids blood sugar too.
Ella BS reading morning day 5 141 ,missed the BF reading had egg , slice of cheese strawberries, for Lunch had. the vegetable gumbo , with cottage cheese BS reading in 2 hrs. 173 am striving to get it down.thanks again
Hi, My morning b/g is 116. Too high for me . There is so much work I need to do to get my b/g down. I went to bed with a b/g 110. Thank God this is another day in which I will try to meet my goal of getting into the normal range. My last A1c was 5.8 Today I will start with a new breakfast PANCAKES made with coconut flour.
Don’t beat yourself up over it Tanya – just keep taking small steps every day and things will continue to improve.
114 BS this morning
My name is Ella this is day 4 my BS reading was 111 am on insulin down to 18 units now tjis afternoon after eating a large hpliday dinner ham, chicken, greens, yam, cake and tea it was 222. It usually be about 300 i see results.
Fantastic Ella! Keep committed to you for the 21 days and we look forward to more updates.
FBS 154 up from yesterday. There are several breakfast ideas I plan to try. Also need to become more active.
Great to hear you’re going to try some new things and add exercise too!
This morning reading was 131. A little disappointed as I thought I was doing well. But, I did some baking and realized that my “tasting” may have been more than I realized.
Why are you not mentioning “Bullet Coffee” (coconut oil, unsalted butter and black coffee) and intermittent fasting as a replacement for breakfast?
Hi Roger,
We don’t encourage intermittent fasting because based on research and the success of our members we have found following a low carb diet works just as well and is easier to stick with long term! Certainly we know there is also research on intermittent fasting and there are other places to source that info and support. And certainly if intermittent fasting works for your body then it’s worth trying/doing, but just make sure it’s something you can continue long term.
Hello Day 4
My fasting bs at 5:55am was 98. Before breakfast at 6:35 am bs was 126. My normal oatmeal for breakfast and 2 hrs later I’m at 197. So…I will be doing the task and making a crustless broccoli & cheese quiche today and having that for breakfast tomorrow. I normally put ham in my quiche, but I don’t have any on hand. I’m also going to pick up the ingredients for muesli and was wondering about the coconut. Sweetened or un-sweetened? Your recipe doesn’t say but I’m sure it’s unsweetened. I was also wondering if this could be used as a snack if I didn’t add the milk. I love nuts and it’s always easy to have on hand in case I need a quick snack. I’m thinking 1/4 cup? I find that if I don’t have a healthy snack prepared, I grab the wrong thing! I’ve gotten into a routine of eating breakfast or lunch and having my bs stay higher until the next meal time because of my schedule (can’t always grab a snack while at work) but I can clearly see that it’s not helping my A1c readings. I’m currently at 6.8 with no meds. I go for blood work the first week of December so I’m hoping that these changes will reflect a little bit on that reading.
I am also making a shopping list and will be trying some of the recipes you posted yesterday. I will also pick up some frozen berries to add to my keefer to see if that helps my bs. I do love my keefer!
Have a great day everyone!
Good choice with the crustless quiche- I think you will be pleased with the results! You are correct in your assumption of using unsweetened coconut.
This recipe could probably be adapted as a snack, I would suggest turning it into more of a “trail mix” with your favorite nuts and seeds. (Skip the dried fruit and chocolate!) Preparing is key; many people fall into the habit of grabbing the quickest thing available instead of the healthiest thing available.
These are some really great breakfast ideas. So many, in fact, I’m not sure where to start. Thanks for sharing.
Hope you enjoy some of them Terri.
Thank you so much for your sharing.. It’s useful a lot..
Thank you soooooo much for the wonderful breakfast recipes.
I’m going to try them all
Marie
Excellent, well I hope you enjoy them 🙂
Your pizza crust recipe looks so simple. I will try it.
we love pizza!!!
Thank-you.
Debbie
After dinner I was 157 and this morning I was at 132. Still working on my morning number