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5 Diabetes-Friendly Breakfasts That Will Keep You Satisfied Until Lunch
Though we may never settle the debate on whether breakfast is the most important meal of the day, one thing’s for sure: Eating in the morning is practically a must for people with diabetes. According to Edwina Clark, MS, RDN, skipping your first meal is a no-go if you have this condition. “It’s not usually recommended because it may lead to hypoglycemia or low blood sugar, which can quickly become a medical emergency,” she tells SELF.
So, once you sit yourself down at the breakfast table, what does a diabetes-friendly meal actually look like? While you might be picturing steak and eggs on repeat, Clark says your a.m. choices don’t have to be a total protein-fest—nor do they have to be boring! “A diabetes-friendly breakfast is all about balance rather than eliminating carbs altogether,” she says. “As a general rule of thumb, I recommend aiming for a combination of lean protein, plant-based fat, and a small to moderate portion of high-fiber carbohydrate at breakfast to fuel for the day without sending your blood sugar through the roof.”
True to these recommendations, Clark has served up five delicious breakfast recipes ideal for people with diabetes. Per serving, each comes in at 30 grams of carbs or fewer, 5 grams of added sugars or fewer, 5 grams of protein or more, and at least 3 grams of fiber. From a creamy pudding parfait to a delightful green shakshuka, they’re enough to make a morning person out of just about anyone.
Stovetop Green Shakshuka
Originating in North Africa, shakshuka has become a popular dish worldwide. It’s easy to see why! It’s endlessly customizable and quick to throw together. You don’t even need a whisk—simply crack the eggs right into the pan.
Made the traditional way, the dish involves poaching eggs in a spicy tomato sauce. But our rendition goes green, leaning heavily on antioxidant-rich veggies like kale and brussels sprouts. “It allows you to use up leftover greens, which almost everyone has,” Clark says. Along with olive oil and lemon juice, the ingredient combo creates just enough moisture to cook the eggs to perfection—without a trip to the oven—a cooking method many other recipes require. This one serves two, so it’s the perfect weekend brunch for you and a friend.
Cottage Cheese Protein Pancakes
Love pancakes but don’t love how they weigh you down? This is the perfect alternative. Low-calorie cottage cheese is the star ingredient in these eight-ingredient flapjacks, which also utilize oat flour for added fiber. If you don’t have any oat flour on hand, it’s easy to make, Clark says, by blitzing whole oats in the blender. (Or simply sub whole wheat flour.)
Once your pancakes are off the griddle, Clark suggests serving them with plain Greek yogurt and berries for extra protein and fiber. You might even have some wiggle room for additional carbs. “Two pancakes only provide 14 grams of carbohydrates, which is roughly the equivalent of one serving,” she says. “For many people with diabetes, they will have an extra serving or two of carbohydrates to play with at breakfast.”
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.