{"id":14432,"date":"2021-12-10T09:30:38","date_gmt":"2021-12-10T15:30:38","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=14432"},"modified":"2025-10-07T16:00:24","modified_gmt":"2025-10-07T21:00:24","slug":"smart-breakfast-choices-if-you-have-diabetes","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/smart-breakfast-choices-if-you-have-diabetes\/","title":{"rendered":"Healthy diabetic breakfast ideas to start your day"},"content":{"rendered":"

Breakfast is often called the most important meal of the day \u2013 and for good reason.<\/p>\n

You\u2019ve been fasting through the night as you slept, so it\u2019s time to replenish your body so you can get the day off to a good start and hit the ground running.<\/p>\n

If you have diabetes, making the right breakfast choices is even more important to keep your blood sugar<\/a> stable.\u00a0Too little can cause low blood sugar, while the wrong foods can make it spike.<\/p>\n

But don\u2019t try to wing it. With so much at stake, it\u2019s important to do your research and seek help when you need it.<\/p>\n

First step: Consult a dietitian or diabetic educator<\/h2>\n

\u201cGeneral dietary guidelines are pretty consistent for people with diabetes, but it\u2019s not a one-size-fits-all approach,\u201d said Marie Schaafsma, a diabetic educator at OSF HealthCare \u201cThat\u2019s why it\u2019s important to get a doctor\u2019s referral to a dietitian or diabetic educator. They can provide guidance that takes all factors into consideration, including a person\u2019s age, gender, body type, medical status, taste preferences, etc.\u201d<\/p>\n

A dietitian can also teach you about diet strategies to help manage your diabetes<\/a> like meal sequencing, which involves eating foods in a specific order to slow digestion and maintain stable blood sugar.<\/p>\n

When someone learns they have diabetes, they sometimes fall into the trap of going to dietary extremes.<\/p>\n

\u201cPeople tend to be very all-or-nothing with their eating patterns,\u201d Marie said. \u201cFor example, when they hear that they should stay away from sugary breakfast foods like pastries, juices, doughnuts and certain cereals, they occasionally switch to an all-meat breakfast diet of ham, sausage, eggs, etc.<\/p>\n

\u201cBut there\u2019s a really large area between all-sugar and all-meat diets, and we\u2019re here to help people with diabetes find a balanced approach that incorporates carbohydrates, protein, fiber and healthy fat.\u201d<\/p>\n

Diabetes-Friendly Breakfast Foods<\/h2>\n

So, what can people with diabetes eat for breakfast? People with diabetes don\u2019t need to abstain from entire food groups, but there are some basic guidelines you should follow when starting your day.<\/p>\n

Eggs<\/h3>\n

Eggs are an excellent source of protein and can keep you feeling full. But are eggs good for people with diabetes? The short answer is yes \u2013 when eaten in moderation. The American Heart Association now says that diabetic people can eat one to two eggs<\/a> a day.<\/p>\n

\u201cWhile egg yolks were once thought to raise cholesterol in people with diabetes, the latest research suggests that the amount of saturated fat in our diet is a stronger predictor of blood cholesterol levels,\u201d Marie said.<\/p>\n

Potatoes<\/h3>\n

Hash browns and home fries contain carbohydrate-heavy starches that convert to sugar in our blood stream, which is generally something those with diabetes should avoid. While potatoes may seem like a bad breakfast choice for people with diabetes, the way they are cooked makes a difference.<\/p>\n

\u201cIf potatoes are fried in certain oils and fats, it can increase their saturated fat content,\u201d said Marie. \u201cPeople with diabetes can have breakfast potatoes in moderation, but it\u2019s best to boil or steam them and enjoy them alongside protein and high-fiber foods, like non-starchy vegetables.\u201d<\/p>\n

Cereal<\/h3>\n

Those with diabetes can eat cereal in moderation, but it\u2019s best to consume it with protein and choose a brand that is low in added sugar. There are plenty of healthy, high-fiber options for cold cereal, but be sure to check the label for the serving size.<\/p>\n

\u201cPeople have a tendency to go way over a serving size, which means they\u2019re getting a lot more sugar than they think \u2013 even with a low-sugar cereal,\u201d said Marie.<\/p>\n

Oatmeal can be an option if it is made with plain oats and consumed in moderation with a protein. Even though it\u2019s high in carbohydrates, it\u2019s also high in fiber, which will slow the digestion of the carbohydrates and keep your blood sugar stable. For extra flavor, consider adding cinnamon, nut butter, protein powder or an artificial sweetener.<\/p>\n

\n

Want diabetes-friendly recipes?<\/p>\n

>Visit our recipe library.<\/a><\/p>\n<\/div>\n

Breakfast Meats<\/h3>\n

Popular breakfast meats like bacon, ham and sausage are good sources of protein, but they\u2019re also high in sodium and saturated fat. Too much sodium and fat can lead to heart disease, which diabetic people are already at a higher risk for. While people with diabetes can enjoy bacon or ham for breakfast, it\u2019s best to enjoy these processed meats in moderation.<\/p>\n

Fruit<\/h3>\n

While fruit is typically high in sugar, a healthy diabetic breakfast can include fruit in moderation, preferably if it\u2019s consumed with a protein source.<\/p>\n

\u201cFruit is high in fiber, which balances the natural sugar content by slowing the digestion process,\u201d said Marie. \u201cThis helps keep your blood sugar stable.\u201d<\/p>\n

Bread<\/h3>\n

Many bread products are famously high in carbohydrates, which is something those with diabetes should try to limit. If you have diabetes, it\u2019s a good choice to eat bread, pancakes, waffles, muffins or biscuits that have been made with whole grain flour rather than refined flour.<\/p>\n

\u201cBoth white and wheat breads are high in carbohydrates, but the refined flour in white bread has been stripped of all its fiber, vitamins and minerals,\u201d said Marie. \u201cThe fiber in whole grain bread helps you digest it more slowly, avoiding a blood sugar spike.\u201d<\/p>\n

Honey and syrup<\/h3>\n

Honey, maple syrup and other pancake or waffle syrups may taste delicious, but they are also very high in sugar. A lighter option is to top breakfast foods with fresh fruit or a small amount of nut butter for added flavor and nutrition.<\/p>\n

Drinks<\/h3>\n

Fruit juice is often high in sugar and can cause blood sugar to rise quickly. Better choices for breakfast drinks include unsweetened or artificially sweetened coffee, tea or plain water. People with diabetes can also drink milk as part of their breakfast routine, though it\u2019s best to limit to one serving because of its natural sugar content. For more variety, you can try fruit-infused water<\/a> or low-sugar diet juices.<\/p>\n

Spreads<\/h3>\n

When looking for something to spread on your toast or muffin, cream cheese and butter aren\u2019t the best options for people with diabetes since they are higher in saturated fat. Choose a healthier option instead, such as nut butter, avocado, Greek yogurt or hummus. Margarine that\u2019s trans fat-free is also a good substitute because it\u2019s usually lower in saturated fat and higher in healthy fats that help lower bad cholesterol.<\/p>\n","protected":false},"excerpt":{"rendered":"

Breakfast is the most important meal of the day and if you have diabetes, deciding what to have for breakfast takes on even greater importance. Learn about healthy options that won’t spike or lower your blood sugar.<\/p>\n","protected":false},"author":119,"featured_media":14542,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"no","footnotes":""},"categories":[5],"tags":[956,619,857,738],"coauthors":[1034],"class_list":["post-14432","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-exercise","tag-breakfast","tag-dietitian","tag-type-1-diabetes","tag-type-2-diabetes"],"yoast_head":"\nHealthy diabetic breakfast ideas to start your day<\/title>\n<meta name=\"description\" content=\"Learn how to make a healthy diabetic breakfast and find out if foods like eggs, potatoes, bacon, ham, fruit and more are good choices for people with diabetes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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