1. Berry and Greek Yogurt Breakfast Smoothie
You don’t have to say “goodbye” to breakfast smoothies, even if you have type 2 diabetes. The key is to make sure it’s a balanced smoothie, rich in protein and fiber, and is relatively low in sugar. Moderation is key, so stick to a small glass.
Take this berry smoothie recipe from Jill Weisenberger, RDN, CDCESof Yorktown, Virginia, the author of Weight loss in diabetes week by week. “What I love about this smoothie—besides the fact that it’s delicious—is that it has protein from just Greek yogurt—no protein powder needed,” she says. Each 1½ cup serving of this smoothie contains 22 grams (g) of protein, making it a great source, with 30g of carbs and 5g of fiber, making it a great source of fiber too!
Plus, because the recipe only contains four ingredients: yogurt; frozen, high in fiber berries; milk; and sweetener if you like – it’s a perfect breakfast when you’re in a hurry. “It’s quick and even portable, and all the ingredients are something you would have at home or are easy to substitute,” adds Weisenberger.
Nutrition per serving (1½ cup): 205 calories, 0 g total fat (0 g saturated fat), 22 g protein, 30 g carbohydrates, 5 g fiber, 100 mg sodium
2. Whole Wheat Blueberry Muffins with a High Protein Side
Baked goods like muffins don’t have to be taken off the table if you have diabetes, especially if you’re making a batch of whole wheat blueberry muffins like these from Vincci Tsui, RDN, which is based in Calgary, Alberta. “A common myth about diabetes is that sugar and carbohydrates should be avoided in order to manage blood sugar,” says Tsui. Combining small portions of higher glycemic index foods with protein-rich foods in moderation can result in a lower glycemic index meal. glycemic load than large portions of high-glycemic foods, she explains.
Glycemic index (GI) and glycemic load (GL) seem similar, but they are different.
The GI measures how certain foods affect blood sugar or blood sugar levels, according to Johns Hopkins. The GI explains both the extent to which food raises blood sugar levels and the amount of time that passes after your meal. All foods are ranked from 1 to 100, and foods considered “high” on the GI (above 70) raise blood sugar faster than those considered low (less than 55), notes Johns Hopkins.
GL is another measurement that some health professionals believe offers a more accurate picture of a food’s impact on your blood sugar, according to Harvard Medical School. It takes into account not only the GI but also the “glucose per serving”. So, watermelon has a GI of 80 (which is considered high), but because one serving has so few carbs, watermelon’s GL would be 5, which is low.
Yet the food you eat is not self-sustaining, as Tsui implies above. People often group foods together, which in some cases can have a positive impact on GL, according to Johns Hopkins. For example, they say that if you eat plain bread, your glucose is not the same as when you eat bread with peanut butter, which provides protein – specifically 3.6g of protein per tablespoon (tbsp), note the United States Department of Agriculture (USDA).
Tsui recommends combining a high-fiber muffin, like this one, with Greek yogurt for a delicious version of a parfait; a slice of cheese; or a hard-boiled egg for a quick, satisfying, diabetes-friendly breakfast. If you opt for yogurt, opt for the plain, fat-free Greek variety to reduce total fat and potentially help regulate your weight. A 156 g container of plain fat-free Greek yogurt provides 16.1 g of protein, according to USDA.
Finally, keep in mind that just one muffin contains 31g of carbs.
Nutrition per serving (1 muffin): 214 calories, 9 g total fat (5.1 g saturated fat), 5 g protein, 31 g carbohydrates, 2.9 g fiber, 13.1 g sugar (9. 5 g added sugar), 212 mg sodium
3. Whole grain cereal with oatmeal, eggs and ground flaxseed
Hot or cold, good cereals make a great breakfast. “Oatmeal,” for example, “can be a very bland and boring breakfast that leaves you hungry an hour later — or, prepared well, it can be delicious and satisfying,” says Anne Mauney, MPH, RDN, from Alexandria, Virginia, creator of the site Fannetastic Food. “This protein-rich oatmeal recipe has staying power and is made diabetes-friendly with the addition of protein from eggs and milk and healthy fats from the ground. Flaxseed, both of which will help keep your blood sugar levels more stable and keep you fuller longer. You heard right: the oatmeal recipe calls for eggs, giving the bowl 16g of total protein per serving, making it a great source.
In addition, flax seeds provide a good dose of fiber. When eaten alone, 1 tablespoon of ground flaxseed provides 1.91 g of fiber and 1.3 g of protein, notes the USDA. Your total carbs per serving for this recipe will be 53g.
Oatmeal made with eggs and ground flaxseed may seem complicated, but simply add the ingredients (there are only six) to a pot on the stove and cook, stirring for five minutes. It’s so easy!
One thing to keep in mind with this recipe is that compared to most of the other diabetic breakfast ideas on this list, the carb count is high. Be sure to avoid any high-carb supplements, such as dried fruit, and opt for a non-carb drink, such as water or plain coffee, as an accompaniment.
Nutrition per serving: 376 calories, 12 g total fat (2.5 g saturated fat), 16 g protein, 53 g carbohydrates, 8.9 g fiber, 10.8 g sugar (0 g added sugar) , 88 mg sodium
