Most people tend to eat the same thing over and over again for breakfast. However, even if you have diabetes, the breakfast possibilities are practically endless. The goal is to keep your carbohydrate intake within 45 to 60g for the meal, according to the American Diabetes Association, although you may have a different carbohydrate target. For a breakfast that will allow you to keep your blood sugar levels in check, base your meal on nutrient-dense and unprocessed carbohydrates, such as whole grains, unsweetened dairy products and fruits, and complete with a source of protein and healthy fats.
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Whole Grain Toast With Peanut Butter and Banana
Peanut butter on toast with a banana is certainly a classic breakfast. With a few changes, this breakfast can be on your diabetic menu without compromising your blood sugar levels. First, limit your serving to two slices of bread and choose whole-grain bread, with at least 2g of fiber per slice, instead of white bread. You can spread up to 2 tbsp. of natural peanut butter, which does not contain any added sugar or trans fat. Keep the serving of banana to no more than 1/2 of a medium one to keep your carbohydrate within target. A breakfast like this one provides 381 calories, 50g carbohydrates and 9.5g fiber.
Granola, Berries and Greek Yogurt
It can be difficult to find the perfect granola, with a good mixture of your favorite ingredients but without added sugar. Preparing your own granola is the best thing you can do. Mix old-fashioned oat flakes, unsweetened shredded coconut, almonds, walnuts and sunflower seeds, for example, with a bit of honey or maple syrup and some dried fruits. Bake the mix in the oven for approximately 45 minutes, stirring occasionally. Serve 1/4 cup granola with 6 oz. of plain Greek yogurt and 1 cup sliced strawberries. This breakfast contains about 328 calories, 47g of carbohydrates and 6.1g of fiber.
Cheesy Scrambled Eggs
Scrambled eggs are easy to prepare for a quick breakfast. Heat a little bit of olive oil in a skillet, add two eggs and 1 oz. shredded mozzarella cheese. Season to taste, stir with a spatula and cook for one to two minutes. Serve your cheesy scrambled eggs with 1/2 cup cherry tomatoes and a slice of whole-grain bread. This complete diabetic menu contains 338 calories, 17g of carbohydrates and 2.9g of fiber. If you aim for 45 to 60g of carbohydrates, add one to two additional servings of fruit or bread, a glass of milk or a yogurt.
Blueberry and Almond Oatmeal
Oatmeal is a hearty and satisfying breakfast choice, especially on a cold day. Cook 1/2 cup of dry large oat flakes in water. Add 1 oz. almonds, 1/2 cup blueberries and 2 tbsp. plain yogurt. This breakfast will provide you with enough energy to last until lunch with 391 calories, 47g of carbohydrates and 10.2g of fiber.