For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and it can have real benefits. In fact, researchers at Purdue University recently found that eating foods at breakfast that have a low glycemic index may help prevent a spike in blood sugar all morning long — and even after lunch. In the study, people with diabetes who ate almonds as part of a balanced breakfast felt more full and had lower blood glucose levels after both breakfast and lunch. And on top of the blood-sugar benefit, a good breakfast helps kick-start your morning metabolism and keeps your energy up throughout the day.
Pressed for time? You don't have to create an elaborate spread. Here are seven diabetes-friendly breakfast ideas to help you stay healthy and still get out the door on time.
1. Breakfast Shake
For a meal in a minute, blend one cup of fat-free milk or plain nonfat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast. Time saver: Have everything measured out the night before.
2. Muffin Parfait
Halve a bran muffin or other high-fiber muffin, cover with a side of berries, and top with a dollop of low- or nonfat yogurt for a fast and easy breakfast.
3. Whole-Grain Cereal
Hot or cold, the right cereal makes a great breakfast. Enjoy a bowl of high-fiber, low-sugar cereal with skim milk, or heat up plain oatmeal, farina (Cream of Wheat), or a bowl of grits. Just watch what you add to it. Limit the butter and sugar — instead, top with fresh fruit, skim milk, or a sugar substitute to sweeten your meal.
4. Scrambled Eggs and Toast
The old standby breakfast of scrambled eggs and toast can be a healthy way to start the day if you cook them right. Scramble the egg in a nonstick pan with cooking spray. Enjoy this with a slice of whole-wheat toast topped with a light butter substitute, low-fat cream cheese, or sugar-free jam.
5. Breakfast Burrito
This filling and easy meal can be eaten on the go when wrapped in foil. Using a nonstick skillet and cooking spray, scramble an egg with onions and green peppers or spinach. Place in a warmed whole-wheat tortilla, sprinkle with nonfat cheddar cheese, add some salsa, and you have a healthy breakfast to keep you going until lunch.
6. Scooped-Out Bagel
Keep it simple with a toasted bagel, but make sure to choose a whole-grain variety and watch your portion size. Bagels are notoriously large, so consider scooping out some of the doughy center part or only eating half — otherwise you may start your day overloading on carbohydrates. Top with fat-free cream cheese or sugar-free jam.
7. Almonds and Fruit
For a breakfast you can eat on the run, grab a healthy handful of whole, raw almonds and a small serving of low glycemic-index fruit, such as berries, a peach, an apple, or an orange. The fiber and healthy monounsaturated fats in the nuts will help you feel full, and the fruit adds additional fiber and a touch of sweetness to your morning without causing a blood-sugar spike.