5 Diabetes-Friendly Breakfast Foods

5 Diabetes-Friendly Breakfast Foods

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If you have diabetes, it’s time to overhaul your morning meal. Why? Studies show eating breakfast lowers your chance of overeating throughout the day.

Table of contents

  1.  Eggs
  2. Oatmeal
  3. Unsweetened Yogurt
  4. Multigrain Avocado Toast
  5. Cottage Cheese with Nuts or Fruit
  6. More Diabetes Breakfast Tips

Of course, you’ve got to pick the right foods. Many popular breakfast foods have sugars and carbs — which can spike your blood sugar. You’ll also want to avoid high-sugar and high-fat foods if you’re watching your weight.

Don’t let the wrong breakfast foods keep you from managing your blood sugar. Give these healthy diabetes breakfast ideas a try.

1. Eggs

Tasty and versatile, eggs make a great breakfast food for people with diabetes. They have about 6 grams of protein and 70 calories per egg. They’re low carb, too.

Studies show that eating two eggs per day can help lower A1C and fasting blood sugar levels.

Try them scrambled, poached or fried. Or create a tasty omelet with your favorite veggies.

2. Oatmeal

While oatmeal is higher in carbs, it’s still a good breakfast choice for people with diabetes. The high fiber content of oatmeal may help reduce blood sugar levels.3

Just don’t make the mistake of adding lots of sugar. Add flavor and sweetness with some Greek yogurt, cinnamon, nuts or your favorite berries.

3. Unsweetened Yogurt

Skip the flavored yogurts, which are often high in sugar and fat. Instead, go with healthier unsweetened yogurts. Greek yogurt is a great choice.

Some studies even show that eating dairy products like yogurt may help lower blood sugar levels and make it easier to manage blood sugar.4

Add some texture and sweetness with blueberries, raspberries, nuts or even pumpkin seeds.

4. Multigrain Avocado Toast

Avocado toast has become a popular breakfast dish. But it’s also a healthy one.

Avocados offer healthy fats, and — combined with the fiber in multigrain bread — the combo can keep you feeling full.

Top your toast with a fried or boiled egg to bump up the protein content. A bit of chili sauce, salt or pepper can offer extra flavor.

5. Cottage Cheese with Nuts or Fruit

Cottage cheese is a high-protein choice that’s mild in flavor. This makes it perfect for dressing it up with fruit or nuts.

As a dairy product, adding cottage cheese to your diet may even help reduce insulin resistance.5

6.More Diabetes Breakfast Tips

  • Switch your bread. Skip white breads and choose whole-grain options instead.
  • Eat a piece of whole fruit instead of drinking fruit juice for breakfast.
  • Get plenty of protein. It keeps you feeling full. Low-fat dairy, legumes, nuts and animal products are good sources of protein.
  • Be carb conscious. Keep track of the carbs you eat for breakfast. They all add up.
  • Get fiber. It digests slowly so you won’t get hungry too fast. High-fiber foods include whole-grain cereals and breads, seeds, fruit and beans.
  • Go with healthy fats. Instead of sausage and bacon, which are high in unhealthy fats, try chicken sausage or turkey bacon. Nuts are a good source of healthy fats, too.
  • Watch your portion sizes.
  • Beware of condiments. Jams, jellies and syrups pack in lots of sugar.

Remember, breakfast is essential for people with diabetes. A healthy morning meal gets you fueled up for the day and makes it easier to stick to a healthy eating plan all day long.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4526261/
  2. https://pubmed.ncbi.nlm.nih.gov/21134328/
  3. https://pubmed.ncbi.nlm.nih.gov/26690472/
  4. https://pubmed.ncbi.nlm.nih.gov/28615384/
  5. https://pubmed.ncbi.nlm.nih.gov/31533272/
  6. https://www.healthline.com/nutrition/breakfast-for-diabetics
  7. https://www.healthline.com/nutrition/breakfast-foods-for-diabetics
  8. https://www.medicalnewstoday.com/articles/317067
  9. https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html

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