Between 10 to 30 percent of people do not eat breakfast, report the dietetians at RD411.com. Skipping breakfast can make it harder for you to concentrate and may leave you feeling tired. Breakfast skippers also have a tendency to make poor food choices throughout the rest of the day. Eating a proper breakfast when you have diabetes can help you better manage your blood sugar and your weight, and it is an essential component of your diet plan.
Diabetic Breakfast Basics
Carbohydrates in food increase your blood sugar. Controlling the amount of carbohydrates you eat at each breakfast can help you manage your diabetes. Carbohydrate-containing foods include all starches, such as grains, breads and beans, fruits, milk and yogurt. The amount of carbohydrates that you need to eat at breakfast depends on your calorie needs and blood sugar goals. The American Diabetes Association recommends you start at 45 g. Use food labels to help you count and track your carbohydrate intake. Consult with your doctor or dietitian about your breakfast carbohydrate needs.
On-the-Go Breakfast Meals
Most people skip breakfast because they do not have the time to make an elaborate meal or sit and eat it. But breakfast does not have to be complicated. A quick carbohydrate-controlled breakfast that you can eat on the go includes a fruit and yogurt smoothie made with 6 oz. of plain yogurt, 4 oz. of banana and 1 cup of sliced strawberries. Another quick carbohydrate-controlled breakfast meal you can take on the go includes a 2 oz. whole wheat bagel with 1 1/2 tsp. of peanut butter and 1 cup of nonfat milk.
Quick At-Home Breakfast Meals
If you have time to sit and eat breakfast at home, you can put together a healthy balanced diabetic breakfast in minutes. A quick carbohydrate-controlled breakfast meal may include two slices of whole wheat toast with one slice of low-fat cheese and a 6 oz. container of nonfat, sugar-free yogurt. Another quick breakfast meal you can eat at home is a 3/4 cup serving of whole grain, ready-to-eat cereal with 1 cup of nonfat milk and a 4 oz. banana.
Leisurely Diabetic Breakfast Meals
If you have more time in the morning, you can prepare a healthy, more leisurely breakfast meal. A carbohydrate-controlled breakfast meal could include a two-egg omelet with 1/2 cup of sliced mushrooms and 1 oz. of low-fat cheese, served with two slices of whole wheat toast with 1 tsp. of butter and 1/2 cup of orange juice. Another breakfast meal might include two 4-inch whole wheat pancakes with 1 tbsp. of sugar-free pancake syrup and 1 cup of nonfat milk.
