For many people, breakfast is the most neglected meal of the day.
But if you have throw in 2 diabetes, breakfast is a must.
Julie Stefanski, RDN, CDCES, agrees.
A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast.
On the other hand, an unbalanced breakfast wont do your blood sugar any favors.
And dont even think about skipping breakfast (or lunch or dinner, for that matter).
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So, its time to up your breakfast game.
There are plenty of nutritious, easy-to-make recipes that taste delicious, too.
Here are 10 diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.
Diabetes Tips for the On-the-Go Eater
1.
Moderation is key, so stick to a small glass.
The glycemic index (GI) and glycemic load (GL) sound similar, but theyre different.
GI measures how certain foods affect blood glucose, or sugar, levels,according to Johns Hopkins.
GI accounts both for how high the food raises blood sugar levels and for how long after your meal.
It takes into account not just the GI but also glucose per serving.
Still, the food you eat does not stand alone, as Tsui hints at above.
Department of Agriculture (USDA).
A 156 g container of nonfat, plain Greek yogurt provides 16.1 g of protein, according to theUSDA.
Last, keep in mind that a single muffin has 31 g of carbs.
Whats more, the flaxseed provides a nice helping of fiber.
And you might mix it up somewhat and still have a diabetes-friendly meal.
Youll also score a satisfying 25 g of protein in total per serving.
According to theNIH, vitamin D promotes bone health and may boost immunity.
Each burrito has 28 g of carbs.
Its that easy to make!
Youre getting over 1 g of fiber from the banana alone, according to theUSDA.
A typical plain large bagel has a whopping 70 g of carbohydrates, according to theUSDA.
Plus, these bites are portable for breakfast-in-a-hurry days.
Pop them in a ziplock bag and take em with you on your morning commute.
In this case, dont worry about the dried fruit.
According to theADA, dried fruit in moderation is a nutritious choice for you.
That means theres room left over to add some high-fiber fruit to your meal, such as berries.
Heres an easy way to do that: white cheddar zucchini muffins.
Youll also get 2 g of fiber and just 5 g of carbs.
This is especially true when you stick to theCDC recommended12 cup or less.
Her recipe calls for corn grits and savory scallions, and uses fat-free milk.
If you dont have grits in your pantry, Feller suggests using protein-packed quinoa.
These professionals can help you create an ideal personal meal plan.
Additional reporting byHedy Marks.
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media.
