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One of the most common questions we get asked as doctors is not how to best manage type II diabetes but what type of breakfast foods do we recommend you now eat. Why do you think this is? We think that it may be due to the fact that people realize that changing their dietary habits is key to managing their disease. And the meal that they struggle most with is actually breakfast. Our recommendation for those who have type II diabetes, are insulin resistant and/or prediabetic, is to find/make recipes that are LOWER in unhealthier carbohydrates but HIGHER in healthier fats and protein. This is why we thought it was important to share 10 easy diabetic friendly breakfast ideas for type 2 diabetics and for prediabetics (all of which are below).
However in the meantime let’s talk about how a less number of carbs should and can be combined with more healthier fats and protein instead!
Table of Contents
Understanding How Macronutrients Work
Type II diabetes is a disease of having too much sugar in your body. This is the simplest way to put it. From this point we can break it down and describe it in further detail but in the context of breakfast recipes, this is the most important fact to remember. Therefore the aim should be to eliminate (or reduce) the excess sugar already in our body and to eat less unhealthier sources of sugar altogether.
So where does sugar come from? Sugar is glucose. And glucose comes from carbohydrates.
This is why for diabetics, it’s generally recommended that they eat low to moderate amounts of carbs.
Now if you’re wondering why you should still be eating some amount of carbs (given the fact that it is one of the main reasons you have prediabetes or type 2 diabetes) is because your brain still requires energy. And the most predominant energy source for the brain is glucose. As well, glucose can be used for energy by cells in muscles and tissues too.
So it’s appropriate that all meals should aim to have a ratio of all 3 macronutrients (which are CARBS, FAT, and PROTEIN) present. This way there will be a higher degree of satisfaction and less of an urge to mindlessly snack afterward.
Also please note that you should try and avoid foods that have added sugar in them – concentrate on other ingredients that will give you the same or similar satisfaction (ie. healthy fats and protein).
Tracking your Carbohydrate Intake
As far as tracking 101 – it is important (especially if you suffer with uncontrolled diabetes) to track your carbohydrate intake. Making a food journal and noting how many carbs you eat for atleast a few days out of the week is a good place to start. Note the type of carb you eat, the amount of it you consume, and the effect it has on your blood sugar readings. Doing this for a few days will give you a rough but rather accurate idea of what you should stay away and what you could consume.
How to Build a Diabetes Friendly Meal
The very best way for me to share all of this information to you is by illustrating it in the simplest terms.
Take a look at this:
The Best Foods to Eat for Type 2 Diabetics
So which foods would be some great options for newly diagnosed individuals, prediabetics, those with insulin resistance and of course for type II diabetics?
Here is a quick list of them:
- EGGS – great source of protein and nutrients.
- TOFU – great source of protein & nutrients for strict vegetarians and vegans as well as others
- NUT BUTTERS – excellent source of healthy fats and protein. Avoid if you have nut allergy.
- AVOCADO – great source of healthy fats.
- CHIA SEEDS – contains nutrients and healthy fats.
- GREEK YOGURT – good source of protein, healthy fats and nutrients.
- COTTAGE CHEESE – good source of protein and healthy fats.
- CHEESE – excellent source of protein.
- OATS – good healthful complex carb and protein source.
- BERRIES – rich in antioxidants, nutrients, and carbohydrates.
- SALMON – extremely rich in healthy fats and protein.
- CACAO POWDER/NIBS– great source of healthy fats and nutrients.
What is a Good Breakfast for People with Diabetes
As stated earlier, a good breakfast for people with diabetes will be ones that contain healthier carbs (but they should still be lesser in amount) and more healthier fats & protein sources.
Now let’s see how we can use the foods from above and combine them into several different recipes together. Note that the maximum amount of time needed to make any of these recipes is less than 15 minutes (not including fridge/freezing time). And all of the recipes are NO BAKE ones – meaning you do not have to bake anything! Plus they can all be done in one dish. I hope they help to make your mornings a little less stressful and much more enjoyable. Here are 10 diabetic friendly breakfast recipes for prediabetics and diabetics alike!
Make sure to consult with your doctor before trying again new, this information is only for educational purposes and to provide you with some ideas for your next breakfast meal.
10 Easy Diabetic Friendly Breakfast Ideas
1. Oats, Berries & Butter Recipe
2. Eggs with Avo Recipe
3. Cheesy Tofu Scramble Recipe
4. Mashed Eggs + Salmon Recipe
More Breakfast Tips for Type 2 Diabetes
For more breakfast tips and information, please be sure to read the following:
- Plate Method
- Hand Measurements
- Sample Meal Plan for Diabetics
- Different Vegetables Available for Type 2 Diabetics, Prediabetics, and Insulin Resistance
- Which Foods to Avoid
- Which Food to Eat
5. Chocolate Berries with Overnight Oats Recipe
6. Cottage Cheese in a Jar Recipe
7. Chocolate Berry Pudding Recipe
8. Berries & Buttery Yogurt Recipe
9. Cheese on a String Recipe
10. Poached Eggs & Yogurt Recipe
The combinations are endless especially when you begin to add vegetables alongside many of them!
You can add all these ingredients together and place it into muffin tins for quick and easy (on the go) breakfast meals as well.
Remember that these are just some examples of some extremely easy diabetic friendly breakfast ideas for type 2 diabetics and prediabetics.
Hopefully there have been some helpful ideas and/or tips that you can start incorporating today into your breakfast recipes if you’re a diabetic or prediabetic individual.
More Diabetes Friendly Recipes
For more diabetic friendly recipes visit 100 Quick Diabetic Recipes!
For more information on some frequently asked questions please refer to the following section:
Diabetes Breakfast FAQs
1. When can I take my metformin? Before or after breakfast?
Please see the following article for this answer.
2. Do these diabetic friendly ideas apply to me if I only have insulin resistance?
Yes these easy diabetic friendly breakfast ideas and recipes would be excellent options for anyone with any level of insulin resistance. Insulin resistance means that your body is no longer responding to insulin the way it regularly should. Decreasing the amount of carb intake and measuring your blood sugar level is a great place to begin when diagnosed or suspected of IR.
3. Will these recipes help reverse my type 2 diabetes?
Being fully able to reverse your diabetes involves many steps but eating meal(s) lower in carbs yet higher in healthier fats and protein is a major piece of the puzzle. For full information on how to reverse your diabetes, please see here.
4. Are tomatoes good for diabetics?
Tomatoes are great for diabetics! They are low in glycemic index (GI), meaning they contain less amount of carbs when compared to other high types of GI foods like starchy vegetables and white bread. For reference, 3-4 ounces of tomatoes only has a glycemic index of 5.
5. Are tomatoes bad for diabetics?
As stated above, tomatoes are actually a great option for diabetics to have. They have a low GI and a low glycemic load as well. Glycemic load takes into account the amount of food you eat which is important when talking about small food items like grape tomatoes and berries! So although you may have heard from the grapevine about how tomatoes contain sugar, this is not necessarily true at all.
Summary
If you are interested in lowering your blood sugar and reversing your diabetes by losing weight, then be sure to check out our book SMART & Skinny Habits. We designed this program to help diabetics not only lose weight but REVERSE their diabetic symptoms.
Please go to this link for more information on Smart & Skinny Habits!
