Baked Banana-Nut Oatmeal Cups. © 2020 EatingWell.com is part of the Allrecipes Food Group. “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi. Other good options include: Hardboiled eggs Instant oatmeal (just watch the serving size…) Greek yogurt with nuts and berries Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. It's ready in just 15 minutes and will keep your hunger at bay through lunch. “A common myth about diabetes is that sugar and carbs need to be avoided in order to manage blood sugars,” says Tsui. If you want to take the basic fruit and nuts combination to the next level, try these no-bake blueberry almond energy bites from Blair Lonergan, creator of The Seasoned Mom blog. (Conversely, nonstarchy carbs are in the “eat most of these” category.) You can’t go wrong with whole grains, oats and flaxseeds in your pancakes for a heart-healthy start to your day. Plus, the wheat germ in the pancakes contributes a fatty acid that has shown to be beneficial on insulin resistance. Your morning routine just got quicker with these diabetes-friendly breakfast recipes. Overnight oats can simplify your morning routine while still providing a hearty, nutritious breakfast. But we left in all the good stuff--like tons of juicy berries in every bite. Diabetes-Friendly Pancake Recipes. Plus, this protein-packed breakfast will not break your carb budget for the day. The combination of protein and fiber is a winning one for people with diabetes because, according to Massachusetts General Hospital, protein takes longer to digest than carbs, thereby acting as a steadying influence on blood sugar levels. RELATED: The Health and Brain Benefits of Vitamin B6. While starchy carbs pose a greater risk of raising blood sugar than nonstarchy carbs, you can still enjoy them in moderation. RELATED: How to Stabilize Your Blood Sugar. You can prepare this in a 2-cup mason jar or other to-go container if you usually transport your breakfast. © 1996-2020 Everyday Health, Inc. “This high-protein oatmeal recipe has staying power — and is made diabetes-friendly by the addition of protein from eggs and milk and healthy fat from ground flaxseed, both of which will help keep your blood sugar more stable and also keep you full for longer.” You heard that right — the oatmeal recipe calls for eggs, which gives the bowl 13 g of protein per serving, says Mauney. And as for those carbohydrates, one serving of these egg bites has only about 5.2 g, making this a super, low-carb way to start your day. In this case, don’t worry about the dried fruit. As a diabetic, you may be … This healthy breakfast combines hearty oatmeal with fresh pears, ginger, and cinnamon. All Rights Reserved. A 150 g container of nonfat, plain Greek yogurt provides 15.3 g of protein, according to the USDA. For example, they say that if you eat plain bread, your glucose afterward isn't the same as when you eat bread with peanut butter, which provides protein (3.55 g per tablespoon), notes the USDA. What’s more, the flaxseed provides a nice helping of fiber. Use of this site constitutes acceptance of our Terms of Use, and Privacy Policy. Whole-wheat pastry flour along with plenty of carrots and toasted walnuts add fiber while applesauce keeps the muffins moist and helps cut back on sugar. This is especially true when you stick to the CDC recommended ½ cup or less. These simple ideas will help keep your blood sugar steady and get you on with your day in no time. If you don’t have grits in your pantry, Feller suggests using quinoa, for a protein-packed switch. (Past research supports this.) Freeze some of the almond milk for an extra icy-texture. High in fiber, oatmeal can help keep blood sugar levels in check. “Combining higher glycemic index foods with protein-rich foods in a meal can help lower your glycemic load, keeping blood sugar and energy levels stable,” she says. It also ramps up your protein intake, with 4 g per 2 tablespoon (tbsp) serving, notes the USDA. Did your registered dietitian tell you it’s important to fit more veggies into your meals? Feel free to swap out the pecans for any other nut--walnuts would be great--or omit them altogether. Enjoy this recipe when you have a bread craving but want something more satisfying — and less carb-laden — than a traditional bagel. Jam-packed with veggies and whole grain goodness, they contain a good amount of fiber. Don’t worry about the sugar in the honey — as long as you enjoy it in moderation and consider how this breakfast fits into your broader carb budget. If those sweeteners don’t fit into your plan, sprinkle a bit of cinnamon or a sugar substitute that won’t pose the risk of a blood sugar spike. RELATED: Are Eggs Safe for People With Diabetes to Eat? Each burrito has 28 g of carbs. "Oatmeal," for example, "can either be a super bland, boring breakfast that leaves you hungry an hour later — or, done right, it can be delicious and satisfying,” says Anne Mauney, MPH, RDN, of Alexandria, Virginia, creator of the website Fannetastic Food. Breakfast Beans with Microwave-Poached Egg. Another perk? The combination of oat milk, vanilla extract and sweet cherries makes this recipe taste like a cherry pie smoothie. Combining apples and walnuts with whole grain pancakes is a recipe for healthy blood sugar control. RELATED: Why Greek Yogurt Should Be Part of Your Diabetes Diet. One mini bagel (one serving) weighs in at around 48 g of carbohydrates. Creating a simple breakfast with a healthy kick that will not skyrocket your blood sugar is easy with this recipe. Pressed for time? You’re in luck. These professionals can help create a meal plan that is right for you. The glycemic index (GI) measures how certain foods affect blood glucose (sugar) levels, according to Johns Hopkins. For many people, breakfast is the most neglected meal of the day. “Make a batch ahead of time and stick them in the freezer for a quick microwaveable healthy breakfast on the go,” she says. Reheat in the microwave for about 40 seconds. Looking for a hearty and healthy breakfast? With a hint of natural sweetness from mashed bananas, this simple stack contains a good amount of protein and fiber to stabilize your blood sugar and keep you full longer. The Ultimate Guide to Health and Happiness, Long-Acting Injectable 9 Times More Effective Than Daily Pill in Preventing HIV in Women, Society for Immunotherapy of Cancer 2020: Pushing the Boundaries of Cancer Treatment, Tippi Coronavirus: Tips for Living With COVID-19. When you're planning your healthy breakfast, keep these points in mind: To get more breakfast ideas and make sure you are eating the right portion sizes and types of foods, work with a registered dietitian or certified diabetes care and education specialist, says Al Bochi. Take this Very Berry Smoothie recipe from Jill Weisenberger, RDN, CDCES, of Yorktown, Virginia, the author of Diabetes Weight Loss Week by Week. Quinoa Breakfast Bowl. Each serving of the recipe has about 60 g of carbs and 20 g of fiber (which is about 71 percent your DV), Gorin says. Toasted almonds add a nice crunch and the optional coarse sugar topping--while it isn't needed for sweetness--certainly adds to the presentation. We love how this meal gives you 3 whole cups of vegetables to start your day. Our healthier homemade pancake recipes are made diabetes-friendly with fresh fruits and hearty grains, so you can help yourself to a small stack without worry. Breakfast Smoothie With Berries and Greek Yogurt. As for the lentils, this vegetarian staple is associated with a lower risk for diabetes and better diabetes management, thanks to their hypoglycemic effect, according to a review published in November 2017 in the International Journal of Molecular Sciences. This low-carb breakfast offers plenty of protein with fluffy eggs, as well as iron and calcium from leafy green spinach. You don’t have to say “So long” to smoothies for … Still, the food you eat does not stand alone — people often group foods together, which in some cases can have a positive impact on the GL, according to Johns Hopkins. You’ll get 20 g of protein from the eggs and cheese, says Rizzo, plus the recipe has 4 g of fiber. Try one of these diabetes-friendly breakfast casseroles, and you'll feel full and satisfied. And don’t even think about skipping breakfast (or lunch or dinner, for that matter). “You can make these flavor-packed frittatas ahead of time and store them in the fridge for on-the-go breakfasts,” says Frances Largeman-Roth, RDN, a nutrition and wellness expert in Brooklyn, New York, and the author of Eating in Color. On the other hand, choosing a breakfast that isn’t balanced won’t do your blood sugar any favors. Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. Julie Stefanski, RDN, agrees that it’s a crucial meal when you’re managing diabetes. It’s that easy! It takes into account not just the GI but also “glucose per serving.” So, watermelon has a GI of 80 (which is considered high), but because one serving has so few carbs, the GL for watermelon would be 5, which is low.