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20 Diabetes-Friendly Breakfast Recipes

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By: , SparkPeople Blogger
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People have been going round and round about the great breakfast debate for decades. Some say it’s essential to start every morning with a meal, and that it could even help to boost weight loss. Others swear by intermittent fasting, skipping breakfast altogether. Then there’s the age-old question of whether to eat before or after exercising (spoiler alert: there’s no one right answer).
 
Wherever you fall in the great breakfast divide, most experts agree on one thing: A healthy breakfast is even more important for those who have Type 2 diabetes. A 2014 study published in the journal Chronobiology International found that it was more difficult for participants to keep their blood sugar levels under control when they skipped breakfast.
 
“Eating breakfast helps to regulate blood sugar levels for the rest of the day. It [also] helps to prevent overeating at meals and snacks (which can help prevent consuming too many carbohydrates at one sitting) and it has been found to be beneficial in promoting healthy weight maintenance,” registered dietitian and author Erin Palinski-Wade told Everyday Health.
 
That said, not all breakfasts are equally beneficial, especially if diabetes is a factor. Registered dietitian Toby Amidor recommends limiting morning meals to a maximum of 30 grams of sugar, and says it’s important to balance the amount of carbs with the person’s height and weight.
 
“Many folks think if you have diabetes, you shouldn’t have any carbs, but that couldn’t be further from the truth,” she says. “Your body needs carbs for energy, but it has to be balanced with the amount of insulin and should be eaten in small, frequent meals and snacks throughout the day.”
 
Stuck in a breakfast rut? Try adding some of these diabetes-friendly day starters to your morning rotation.

1. Healthy Egg Muffins with Lean Turkey Bacon: Extremely low in sugar and high in protein, these healthy muffins are infused with a veggie boost.


Image courtesy of Diabetes Strong


2. Low-Carb Omelette: Thanks to a little help from Jamie Oliver and Julia Child, this low-carb tomato omelette is a particularly special one.


Image courtesy of Hurry the Food Up

3. Whole Wheat French Toast with Quick Berry Sauce: Sweets are not off of the menu for diabetes-friendly eating, but registered dietitian Toby Smithson recommends getting the sweetness from healthy whole foods like the strawberries and raspberries included in this berry sauce.


Image courtesy of Diabetes Everyday

4. 2-Ingredient Breakfast Tacos: Made with just two ingredients, these yummy breakfast tacos keep you full and satisfied all the way till lunch.


Image courtesy of C It Nutritionally

5. Zucchini & Parmesan Baked Omelet: This healthy breakfast is high in protein, vegetarian and low in sugar.


Image courtesy of The Seasoned Mom

6. Cottage Cheese Pancakes: Cottage cheese, oats and eggs are all staples of a solid diabetes-suitable breakfast, and this recipe turns all three into an easy-to-cook pancake that keeps you feeling full all morning.


Image courtesy of Hurry the Food Up

7. Sweet Potato Toast: This super-easy toast can be dressed up with all sorts of different sweet and savory toppings.


Image courtesy of Family Food on the Table

8. Oatmeal Breakfast Cookies: Sugar-free oatmeal breakfast cookies are made with whole grain oats, seeds, coconut oil and dates.


Image courtesy of Occasionally Eggs

9. Lemon and Garlic Brussels Sprout Breakfast Bowl: Loaded with veggies, this breakfast gets protein from an egg and is low in sugar.


Image courtesy of Foraged Dish

10 Healthy Morning Glory Gingerbread: This moist, tender gingerbread is full of delicious spices and flavors, but no refined flour or sugar—and only 144 calories per serving.


Image courtesy of Amy's Healthy Baking

11. Individual Breakfast Casseroles: Made with eggs, whole wheat bread, veggies and cheese, these mini casseroles can be customized to suit everyone’s needsincluding low-carb, dairy-free or vegetarian.


Image courtesy of Family Food on the Table

12. Yogurt and Blueberry Parfait: Alissa Rumsey, founder of Alissa Rumsey Nutrition and Wellness, recommends this easy recipe. Combine plain two percent Greek yogurt with a few spoonfuls of your favorite nuts and fresh or frozen blueberries. "Blueberries have a low glycemic index, meaning they don't raise your blood sugar as quickly as other foods," says Rumsey. "Blueberries have also been shown to help improve HbA1C levels in people with Type 2 diabetes who ate three servings per week. Greek yogurt provides protein and fat, which helps to slow digestion, helping with blood sugar control."

13. Grain-Free Banana Nut Waffles: The natural fats in the almond flour will slow your absorption of the sweetness from the bananas—add yogurt or other toppings instead of syrup.


Image courtesy of Foraged Dish

14. Freezer-Friendly Western Omelet Egg Muffins: Prep ahead for a healthy week with these light, flavorful and high-protein egg muffins.


Image courtesy of The Seasoned Mom

15. Scrambled Egg Muffins: Super easy to prepare, transport and display.


Image courtesy of Fannetastic Food

16. Crustless Quiche Lorraine: Without crust, this quiche Lorraine is lower in sugar and carbs than regular quiche, but full of cheesy bacon flavor.


Image courtesy of Foraged Dish

17. Protein Pancakes: Moist and fluffy, these high-protein cakes are naturally sweetened with blended blueberries.


Image courtesy of Diabetes Strong

18. Whole Wheat Apple Cinnamon Breakfast Cookies: Made with whole grains and naturally sweetened, these grab-and-go cookies are perfect for busy mornings.


Image courtesy of Family Food on the Table

19. Smoked Salmon and Vegetable Egg Casserole: This high-protein, low-sugar recipe is perfect for a quick and healthy dinner, breakfast or lunch.


Image courtesy of Fannetastic Food

20. Eggs Over Avocado Bran Toast: All mornings are better with avocado toast and hot pink pickled veggies. 


Image courtesy of Ilana Muhlstein

Which of these would you like to try?

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