Prediabetes Breakfast Ideas: The 95
Once you download the 95-5 Wellness Solution you’ll see there are tons of things you can eat for Breakfast!
You’ll see you can eat lots of yummy things like whole grains, eggs, fruit, veggies, nuts and even green smoothies!
Theres lots of variety in the 95-5 Wellness Solution. You definitely dont have to eat the same thing everyday!
The Best Breakfast Cereals For Diabetics
Whoever first decided that breakfast ought to be an enormous bowl of highly-processed carbohydrates, additives, and sugar is in big trouble. While many people think that a proper breakfast is a milky bowl containing 60+ grams of nutrition-less carbs, those of us with diabetes know that bowl is nothing but trouble.
In this post, I will review the best breakfast cereal options for people with diabetes and share two recipes for making tasty low-carb cereal yourself.
The pursuit for a diabetic breakfast cereal isnt an easy one. Before we take a look at better options, lets talk about why traditional cereal causes so much trouble for your blood sugar.
Is Orange Juice Bad For Diabetics
The glycemic index, which is used to reflect the impact on blood sugar levels of individual foods, places orange juice between 66 and 76 on a scale of 100. This makes fruit juice a drink with high GI and foods and drinks with high GI are best avoided if people with diabetes in most circumstances.
How Much Orange Juice Can a Diabetic Drink? 8. Drink 100% fruit juices: occasionally and in moderation. See the article : How many drinks per week is considered an alcoholic. You can occasionally take a 4 to 6 oz glass of 100 percent fruit juice as a treat, Basbaum says. Remember to count carbs as part of your overall meal and plan for the increase in blood sugar that juice can cause.
What kind of orange juice can a diabetic drink? OJ orange juice tastes good, but with 26 grams of carbs in a cup, its much better to eat a whole orange. Fiber will help keep you full. If you really want to drink it, try a light orange-flavored fruit drink. Look for a brand with 3 grams of carbs, 15 calories and 100% of your daily vitamin C.
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Recommended Blood Sugar Goals
When forming your meal plans, it is vital to determine the ideal blood sugar range you want to achieve:
- Your blood sugar post-meals should ideally be no more than 8 mmol/L.
- Fasting blood sugar levels should be around 5.6 mmol/L.
- Your HbA1C should be between 30 and 39 mmol/mol for optimal health.
Anything that deviates from these numbers will be a risk factor, although if you have only one high reading of elevated blood sugar post-meal, you are recommended to do a couple of readings to confirm the issue.
Tips For Healthy Breakfasts For Diabetes:
- Switch from white toast to wholegrain versions like seeded batch bread, multi-seed, granary, soya and linseed. These are better for your diabetes and digestive health. They’re more filling, too.
- If youre making rotis and chapattis, use wholewheat flour.
- Instead of jam try mashed banana. Other healthy choices are low-fat cheese, cottage cheese with a couple of fresh chopped dates, or nut butter and chopped banana.
- Try to keep croissants, pastries and muffins as an occasional treat.
- Try to limit the amount of oil when cooking. Cook with unsaturated vegetable oils, such as sunflower, olive or rapeseed, instead of butter or ghee.
- Add extra fruit and veg to bump up your fibre intake wherever you can. Add berries, dried fruit or half a banana to your cereal, or grilled tomatoes to eggs on toast.
- When you have a bit of time to spare, try making this breakfast crostini. That way everyone can tuck in.
- Choose roasted mudhi or chuda with vegetables, instead of chudha upma with oil.
- Try dry roasted methi paratha instead of aloo paratha.
- Try rice, besan or oat cheela with dry fried vegetables.
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Oatmeal With Nut Butter And Berries
Oatmeal can be made quickly in the morning by simply adding ½ cup of old-fashioned oats and one cup of water to a bowl and microwaving for about two minutes . Then add a scoop of nut butter or nuts and fruit such as apple, banana, or berries. If that’s too time consuming for your busy mornings, prep overnight oats the night before. “This easy on-the-go breakfast is perfect for busy mornings,” says Palinski-Wade. “Oats provide a good source of fiber, including soluble fiber which may improve cholesterol levels. Mix in almond butter for a boost of protein and fat for longer last fullness without adding to the carbohydrate load.”
We love this Creamy Cherry Walnut Oatmeal . Or try our Cinnamon Roll Overnight Oats.
Low Carb Breakfast Hash
A homecooked breakfast hash can be a healthy way to start the day. Breakfast hashes are versatile and can be made lower in carbs if desired.
This low carb breakfast hash recipe combines healthy ingredients like ground turkey, eggs, kale, zucchini, and butternut squash to create a delicious combination thats sure to satisfy even the pickiest of eaters. Leave out the squash if you want to lower the carb content further.
This recipe is also packed with protein and non-starchy vegetables, both of which promote healthy blood sugar management and improve other markers of health among people with diabetes .
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Eat A Whole Apple For A Sweet Low
The cool, crisp fall weather leads way to apple-picking season, making it the perfect time to take advantage of the health benefits of this delicious fruit. With just 22 g of carbs and 4 g of fiber in a small apple, per the USDA, this filling fruit may have a minimal impact on blood glucose levels. The fiber in the apple helps slow down the rise in blood glucose and helps contribute to feeling of fullness says Shyong, adding that leaving the skin on the fruit will help boost its nutrient value. For a delicious fall treat that wont spike blood-sugar levels like that slice of apple pie will toss cubed apples with cinnamon and 1 tablespoon of oil, and then bake until tender. Serve warm with a dollop of Greek yogurt.
Best Cereals For Diabetics 2021
The hardest part of having diabetes is figuring out what you can and cant eat without sacrificing the quality of your meals. Often, even dietary staples like cereal require in-depth analysis and perhaps even a doctors permission before you can enjoy a serving. Because cereal is easy, accessible, and convenient, not being able to grab a bowl can be very frustrating for a lot of diabetics.
Fortunately, not all breakfast cereals are off limits. Wondering which option proves to be the best cereal for diabetics? Check out this list of our top 10 picks and find out which breakfast cereals you can indulge in minus the risk and guilt.
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The Importance Of Breakfast For Diabetics
More and more research is supporting the fact that it is not simply what you eat but also WHEN you eat that matters. Hormones and digestive enzymes are secreted at different times throughout the day according to your body clock .
Meal timing is key to optimizing blood sugar, digestion, hormones, and weight management. Your body is primed to absorb nutrients after fasting.
Best Juices For Diabetics #4 Bitter Melon Juice
Bitter melon has been shown to lower blood glucose levels. It tastes very, very bitter, and you should not have more than 2 per day.
To make a juice from it, you can either juice it on its own , or add cucumber, lemon and an apple and juice them all together.
You can find bitter melon in Asian stores its used in Indian cooking and it grows in tropical countries across the world.
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Breakfast Guidelines For Diabetes Patients
Remember to think about the following basic breakfast rules when combining your own meals:
These are general rules to go by, but they may vary slightly according to your individual biochemistry. You will want to measure your blood sugar consistently after each meal type to see what your body best reacts to.
Some people need more protein in the morning than others, and some people only require what is in nuts to keep them balanced throughout their morning.
Another thing to be mindful of is how stress impacts your blood sugar. You cant eat your way out of stress or poor sleep, and both play a role in blood sugar issues.
A good idea can be to wear a continuous blood glucose meter to notice which things in your life affect your blood sugar the most at the moment. And that may not even be food. Even though food is the fundament of good health, all pieces of the puzzle need to be solved one is not enough.
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Eggs With Veggies And Avocado
Pictured recipe:“Egg in a Hole” Peppers with Avocado Salsa
You can get creative with this breakfastmake an omelet, scramble up a hash, or fry an egg and top it with veggies and avocado. Two eggs deliver 12 grams of protein, while avocados are high in monounsaturated fat, the heart-healthy kind that reduces inflammation in the body. Half of an avocado also has seven grams of fiber. When it comes to veggies, choose a variety of colors to increase antioxidant intake. Just remember potatoes, corn, and peas are starchier vegetables so choose a small portion of these and load up on non-starchy vegetables like broccoli, mushrooms, tomatoes, or spinach.
Don’t have time to make eggs before work? Make a frittata or egg casserole like this Red Pepper Goat Cheese Frittata ahead of time and portion it out for the week. Or for a twist on scrambled eggs, try our delicious Mexican Breakfast Scramble.
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What Is A Good Breakfast For People With Diabetes
If you search for what is the best breakfast for diabetics? in Google, the top 10 results will tell you at least 5 different things. Suggestions range from eating almost no carbs for breakfast to recipes with up to 40 grams of carbs per serving.
Clearly, there is no consensus on what the optimal diabetes breakfast is.
I personally believe in a low-carb approach to diabetes management, so in this list of diabetes-friendly breakfast recipes, I have followed the guidelines that work for me and my diabetes coaching clients:
- Less than 20 grams of carbs
- Mostly carbs with a low glycemic index
- At least 10 grams of protein
- Some healthy fat
- Quick to make
These recipes will give you a balanced and nutritious start to the day and will help keep your blood sugar stable and your energy high.
How To Build A Diabetes
There are four pillars to keep in mind when planning a diabetes-friendly meal, breakfast or otherwise. They consist of:
Focusing on these four categories of food will ensure that your plate checks all the boxes of a satisfying, nutrient-dense meal. Plus, you’ll set yourself up to make better meal choices throughout the rest of the day.
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Diabetic Apricot Jam Recipe No Added Sugar Apricot Jam Recipe
These are so delish!! Made with almond flour and other nuts, so again tons of nutrients and you can use whatever fruit jam you make. My apricot jam recipe uses truvia so its no sugar and then I add chia seeds to thicken it, they have tons of omegas so a total win!! Who doesnt want healthy cookies for breakfast!? These are a great diabetic breakfast option!! Again, grab and go.
Cereal With Yogurt And Berries
The best diabetes breakfast cereals are unsweetened, whole-grain cereals such as shredded wheat, Cheerios, or bran flakes.
Whole grains can actually lower diabetes risk, according to the Linus Pauling Institute. So even though they contain carbs, dont be afraid to eat them as part of a healthy prediabetes diet! Just be sure to eat whole grains in moderation, and combine them with protein and fiber to reduce any blood sugar spike. This recipe for cereal with yogurt and berries is a perfect example of a well-balanced meal with whole grains.
Directions:
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Wheaties Whole Wheat Flakes Cereal
Made from whole wheat flakes, Wheaties Whole Wheat Flakes Cereal is the best cereal for diabetics for numerous reasons.
What makes this cereal particularly ideal for individuals with diabetes is the fact that theyre rich in fiber. Each serving of Wheaties Whole Wheat Flakes Cereal contains up to 22 grams of whole grains, giving it a low gycemic index rating. This means the cereal doesnt cause a sudden spike in blood sugar, and instead releases energy into the system gradually over time.
Aside from that, Wheaties Whole Wheat Flakes Cereal also boasts less sugar than other mainstream breakfast cereals. For individuals with diabetes, this is of particular importance to diabetics because of their blood sugar levels.
Finally, this cereal is rated as one of the best because of the taste. Often, food thats marketed for diabetics compromises taste to meet nutritional restrictions. But Wheaties Whole Wheat Cereal guarantees an enjoyable breakfast treat that doesnt pose the same health risks as other cereals on the market.
More Breakfast Tips For Type 2 Diabetes
When you’re planning your healthy breakfast, keep these points in mind:
To get more breakfast ideas and make sure you are eating the right portion sizes and types of foods, work with a registered dietitian or certified diabetes care and education specialist, says Al Bochi. These professionals can help create a meal plan that is right for you.
Check out Diabetes Daily’s article “Why Your Breakfast Matters” to learn more about the importance of your morning meal!
Additional reporting by Hedy Marks.
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Cheerios Gluten Free Breakfast Cereal
The Multi Grain Cheerios Gluten Free Breakfast Cereal is made with 5 different whole grains, making it one of the top picks for people with diabetes. Each serving contains 20g of whole grain, which guarantees slow sugar release.
Packed with 12 different vitamins and minerals and boasting high concentrations of fiber, this all around cereal promises health benefits for more than just diabetes. Plus, with only 6g of sugar per serving, its definitely a top choice.
The only issue with Multi Grain Cheerios Gluten Free Breakfast Cereal is that it doesnt contain quite as much protein. For that reason, consumers might feel hungry sooner after eating this cereal compared to other options on the list.
Skip The Refined Carbs
Whether youre trying to lose weight or simply balance your blood sugar, carbohydrates play a big role. But not all carbs are created equal. Avoid highly processed refined carbslike those in white bread and some cerealssince they tend to cause spikes in blood sugar. Instead, choose whole, minimally processed foods such as fruits and whole grains. A review of studies, published in 2018 in the journal Nutrients, shows that a diet rich in whole grains can help prevent and treat type 2 diabetes.
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Sous Vide Egg Bites Recipe Easy Slow Cooker Sous Vide Egg Bites
Have you tried the egg bites from Starbucks!? These are just as good, but you make them in your slow cooker at home using small mason jars. Seriously the best diabetic breakfast!! Make ahead and reheat. Yep, theres a pattern here, Im lazy when it comes to making a fresh breakfast everyday. I would much rather reheat something and feed the whole family without any stress in the am.
Healthy Breakfast Ideas For Prediabetes
The way we eat has a major effect on our blood sugar levels and insulin function. So if you have prediabetes, then it is important to choose your meals wisely.
Starting the day off with a healthy prediabetes breakfast is a step in the right direction. A healthy breakfast can stabilize blood sugar levels and improve insulin action for hours.
And dont worry your breakfast doesnt have to be fancy or take hours to prepare. Healthy breakfasts for prediabetes can be simple, easy to make, and delicious at the same time!Here are five easy breakfast ideas to try if you have prediabetes:
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Oatmeal Bowl With Strawberries Greek Yogurt And Hard
The amounts shown below are for two servings. We like the Blue Diamond Almond Breeze brand of almond milk. It is rich in vitamins D, E, and calcium, and contains only 30 calories per cup.
In combination with the other ingredients, this low-calorie breakfast meal is low on carbs, high in protein, and loaded with vitamin C and other valuable nutrients. It is a great way to start the day!