If you’ve been diagnosed with prediabetes, one of the most significant ways you can set yourself up for success each day is to eat a good breakfast, which helps regulate your blood sugar levels. For the biggest benefits, look for options that include fiber, protein, and healthy fats.
Following are 7 quick and easy breakfast ideas to combat prediabetes and stabilize your blood sugar. Best of all? They’re highly customizable so that you can incorporate the foods and flavors you enjoy most.
#1: Oatmeal or Overnight Oats
Rolled or steel-cut oats are higher in fiber and less processed than instant oats (many of which also contain sugar). Top your cooked oats with ½ cup berries or half a banana and two tablespoons of nuts or unsweetened nut butter for protein.
Another option is making overnight oats. Just mix one-part rolled oats with two parts low-fat milk (or unsweetened almond milk if you prefer) and whatever fruit or nuts you like. In the morning, you’ll have a delicious breakfast that’s ready to go. Plus, the potential flavor combinations are endless (e.g., apple cinnamon, banana walnut, pumpkin pecan, peanut butter strawberry).
#2: Veggie Omelet
A quick omelet is a super flexible way to eat a variety of vegetables in the morning. Choose non-starchy veggies like spinach and tomatoes. Broccoli and kale both pair well with eggs if you want to up the nutritional value. Or mix in some mushrooms, which have a variety of health benefits.
To prepare, chop up and cook your veggies first. Then add them back into the pan as you’re cooking your eggs. Experiment with fresh herbs and other seasonings based on your tastes—video tip: How to make a simple omelet.
#3: Breakfast tacos or burritos
Breakfast tacos or burritos can be as simple as scrambling an egg with a handful of spinach, topping with a few slices of avocado, and placing it on or wrapping it in a whole grain tortilla. To add more protein, toss in some black beans (a great source of fiber) or turn up the heat with some salsa or hot sauce. Some studies show a link between hot peppers and post-meal blood sugar regulation.
#4: Avocado Toast
There’s a reason this breakfast dish is so trendy. It’s filling, easy, and delicious. Plus, avocados are a heart-healthy fat that’s packed with nutrients (including fiber). Just make a slice of whole-grain toast, smash half an avocado on top and add an egg prepared however you like them. Finish off with salt and pepper. For variety, experiment with hot sauce or a drizzle of balsamic vinegar. Or add a slice of tomato, radishes, or a few microgreens. You can even add a dollop of Greek yogurt.
Smoothies are an easy way to add more fruits and vegetables to your breakfast. And the options are truly unlimited. Just remember to incorporate some fat and protein to manage your blood sugar. A good starting point is ½ cup of frozen blueberries, 1 cup spinach, and half a banana. Blend those with ½ cup of low-fat milk or unsweetened almond milk until smooth. To make a thicker smoothie, toss in a couple of ice cubes.
To up the fiber and healthy fats, add some ground flaxseed (which some evidence suggests can lower blood sugar). For a protein boost, add a tablespoon of unsweetened nut butter (almond butter works well with fruit and greens).
#6: Yogurt parfait
For an easy breakfast on the go, grab a jar and put together a layered yogurt parfait. Start with ¾ cup Greek yogurt and ¾ cup of whatever berries you like (or a mixture). Put your parfait together by rotating layers of yogurt and fruit, adding a few nuts like slivered almonds between each layer. Then, top with a few more nuts, flaxseed, hemp seed, unsweetened coconut flakes – whatever you like.
Avoid flavored yogurts, which are usually packed with sugar; unsweetened Greek yogurt is a better choice that’s also higher in protein.
#7: Sweet potato hash
When you have a little more time, a breakfast hash made with sweet potatoes is a great option. (Sweet potatoes are a nutritious source of complex carbohydrates high in fiber and vitamin C). For protein, chicken sausage or turkey bacon is lower in saturated fat than beef sausage and regular bacon. To make your hash, just sauté some mushrooms, onions, and bell peppers. Then, add in some spices and whatever protein you’re using. Finish it up by adding in cooked sweet potatoes. (Inspiration recipe at Diabetes Daily)
Simple prediabetes swaps for more stable blood sugar levels
If you’re just getting started with a prediabetes meal plan, here are some simple ways to start making healthier choices today.
- More whole foods; less highly processed foods
- More whole grains; less refined grains
- More green vegetables; less starchy vegetables
- More berries; less dried fruit, and fruit juice
- More naturally sweet items; less added sugar + other sweeteners
Are you ready to start improving your health?
At Healthy Bytes, we believe food is vital to health and healing. Our Registered Dietitians are committed to helping you:
- Better control your blood sugar levels
- Improve your diet
- Increase your overall energy level
- Feel better
Working with us is easy:
- Book your virtual consultation
- See your Registered Dietitian online
- Leave the insurance billing to us