11 Best Foods for People With Diabetes
According to health experts, people with diabetes should monitor two main parameters in the foods they eat: glycemic index (GI) and total carbohydrate content (also called glycemic load).
GI means the extent to which a food can raise your blood sugar levels – the lower the GI, the better. GI alone does not determine whether a food is good for someone with diabetes. For example, although watermelon has a high GI (about 72), it provides very few carbs per serving (glycemic load of 5).
When considering breakfast options for diabetes, choose foods rich in fiber, protein, and healthy fats that are low in carbs and sugars. This can help regulate blood sugar levels and start the day on a good note.
Here are 11 breakfast ideas for people with diabetes.
1. Boiled eggs and pumpkin seed salad
Eggs are an excellent breakfast food for people with diabetes. One boiled egg provides you with 72 calories, protein, vitamins, and minerals. Pumpkin seeds are full of good fats and antioxidants. This breakfast option keeps you satiated, regulates blood sugar levels, and promotes nerve and muscle health.
Instructions:
– Cut 2 boiled eggs into halves and place them in a bowl.
– Chop lettuce, carrots, and cherry tomatoes and add to the bowl.
– Add 2 teaspoons of roasted pumpkin seeds.
– Season with freshly squeezed lemon juice, black pepper, pink salt, and other herbs and spices of your choice.
2. Scrambled tofu on whole grain toast
Whole grains are satiating and full of fiber, vitamins, and minerals. Tofu is a low-calorie, high-protein food that is good for the gut and helps lower bad cholesterol levels. This breakfast is nutritious and easy to prepare.
Instructions:
– Drizzle a teaspoon of oil in a pan and sauté chopped vegetables like green beans, diced carrots, and zucchini.
– Season with salt, black pepper, and mixed herbs.
– Add 1/2 a cup of silken tofu to the pan and mix well.
– Cook on low for 3-5 minutes.
– Toast a slice of whole grain bread.
– Place scrambled tofu on the toast and serve hot.
3. Berry smoothie
Berries are low in carbs and calories and loaded with antioxidants and other nutrients that can lower the risk of complications in people with diabetes. They also promote heart and brain health.
Instructions:
– Combine 1 cup of Greek yogurt, 1/2 a cup of chopped berries of your choice, chopped walnuts, and 1/2 a teaspoon of shredded coconut in a blender.
– Blend well and pour into a mug or glass.
– Garnish with roasted flaxseeds and nuts.
4. Overnight oats
Overnight oats are a perfect breakfast for busy mornings. Oats are naturally gluten-free and rich in fiber, protein, antioxidants, and minerals that regulate blood sugar and cholesterol levels. They are also versatile, allowing you to add seeds, nuts, and fruits for a nutrient boost.
Instructions:
– Pour 1/2 a cup of milk (almond, coconut, or soy milk) into a mason jar.
– Add 2-3 tablespoons of rolled oats, 1 teaspoon of chia seeds, chopped dates (2-3), and chopped walnuts.
– Mix all the ingredients until well combined.
– Cover and refrigerate for 8-9 hours.
– Serve cold.
5. Poached eggs with multigrain bread
Poached eggs provide the health benefits of eggs without the extra calories that come with frying. Along with multigrain bread, they make a nutrient-rich, satiating, and easy-to-prepare breakfast.
Instructions:
– Fill a large pan with water (up to 3/4 of its depth) and bring to a boil.
– Crack 2 eggs into 2 separate bowls.
– Once the water is boiling, slide the eggs in one at a time into the pan and cover with a lid.
– Cook for 4-5 minutes.
– Use a slotted spoon to carefully remove the poached eggs and place them in a serving tray.
– Garnish with herbs and spices of your choice.
– Serve with a slice of multigrain toast.
6. Fresh berries and nut butter toast
Phytonutrient-rich berries and protein-rich nut butter make this breakfast a great choice for people with diabetes. It keeps you full for longer while improving blood sugar and lipid levels and lowering inflammation.
Instructions:
– Toast a slice of whole grain bread.
– Chop strawberries, blueberries, and raspberries (about 1/2 a cup).
– Spread 1 tablespoon (15 grams) of unsweetened almond or peanut butter on the slice of toast, then layer the berries on top.
7. Chia and almond pudding
Chia seeds and almonds are excellent sources of omega-3 fats, which help lower inflammation, improve cardiovascular health, digestion, blood sugar control, and immunity.
Instructions:
– Pour 1/2 a cup of milk (almond, coconut, or soy milk) into a mason jar.
– Add 2 tablespoons of chia seeds, some stevia, 1/2 a teaspoon of desiccated coconut, 1 teaspoon of pumpkin seeds, and 2 finely chopped dates.
– Mix all the ingredients until well combined.
– Cover and refrigerate for 8-9 hours.
– Garnish with granola and serve cold.
8. Greek yogurt and blueberry parfait
Greek yogurt with berries is a nutritious and easy breakfast choice for people with diabetes. Greek yogurt is rich in calcium, protein, and probiotics that improve gut health, digestion, satiety, and blood sugar control. Blueberries are rich in fiber and antioxidants, which improve blood sugar and cholesterol levels.
Instructions:
– Add 1 teaspoon of mixed seeds (sesame, pumpkin, flax, and chia seeds) to a mason jar.
– Add 1/2 a cup of Greek yogurt.
– Add chopped blueberries and nuts of your choice.
– Mix well and serve.
9. Minced chicken and kale breakfast bowl
Chicken breast is an excellent source of lean protein, vitamin B12, and minerals such as iron, zinc, and copper, all of which are good for managing blood sugar levels. Kale is a superfood rich in omega-3 fats, vitamins, minerals, fiber, and antioxidants, which can help manage blood pressure, blood sugar, cholesterol levels, and keep the heart healthy.
Instructions:
– Boil minced chicken breast, drain the water, and set aside.
– Drizzle oil into a pan and add chopped onions and kale, sautéing for 2-3 minutes.
– Add boiled chicken and cook for 7-8 minutes.
– Season with salt, pepper, and herbs of your choice.
– Serve hot with chopped avocado, cilantro, and pickled onions.
10. Spinach and egg white crepes
Spinach is a rich source of fiber, antioxidants such as lutein, vitamins A and K, iron, and potassium. When paired with eggs, it makes a healthy and satiating breakfast that helps regulate blood sugar, cholesterol levels, and blood pressure. The nutrients in spinach also reduce the risk of diabetic eye disease.
Instructions:
– Blanch spinach and blend with a small piece of ginger to form a paste.
– In a bowl, whisk 4 egg whites and add spinach paste.
– Add a pinch of baking soda, salt to taste, and spices of your choice.
– Heat a little oil in a pan, take a spoonful of the mixture from the bowl, and spread it in a circular shape.
– Cook for 5-10 minutes on both sides.
– Serve hot with salad or pickled vegetables.
11. Vegetable omelet
Vegetable omelets are versatile and make a quick and filling breakfast. Eggs and vegetables are packed with protein, fiber, phytonutrients, vitamins, and minerals that are excellent for people with diabetes.
Instructions:
– Finely chop onions, bell peppers, mushrooms, and other vegetables of your choice.
– Whisk 1-2 eggs, add chopped vegetables, and season with salt and spices of your choice.
– Heat a little oil in a pan, add egg and vegetable mixture, and cook well on both sides.
– Garnish with grated cheese of your choice.
