It’s often said that breakfast is the most important meal of the day, and that’s especially true for people with type 2 diabetes. Melissa Joy Dobbins, a registered dietitian and registered diabetes educator based in Chicago, says a healthy breakfast can help control weight and keep blood sugar stable.
What foods should I choose for breakfast? For people with diabetes, the key is to keep carbohydrate intake constant each day, consume more fiber, choose less processed foods, and choose heart-healthy foods, Dobbins said.
Control your carbohydrate intake
Not consuming a lot of carbohydrates for breakfast is definitely a challenge, because breakfast foods are often high in carbohydrates (e.g., cereal, milk, yogurt, waffles, fruit, etc.).
How many grams of carbohydrates should be consumed? This depends on the caloric needs of the patient, and the safe range for breakfast is usually 30 to 45 g. Some people can need fewer calories, some more.
The quality of carbohydrates is also important. Don’t choose refined cereals, such as white toast and pancakes, and replace them with whole grains, fruit, and low-fat dairy products. Whole grains and fruits will provide more fiber, which helps control blood sugar, and dairy products provide 2 times the lean protein.
Eat enough protein
Eating enough protein for breakfast can be tricky, because most people don’t sit down to eat chicken breasts or tofu cubes in the morning. But Dobbins has some suggestions for that.
First, prepare protein-rich foods at home: egg whites, lean meats, plain Greek yogurt (which has more protein than regular yogurt), milk, nuts, beans, and low-fat cheese.
Second, don’t forget that you can get small amounts of protein from other foods as well, such as whole-grain bread and vegetables.
Keep your protein intake balanced throughout the day so you can help keep your weight normal.
Be sure to choose foods that are heart-healthy. “Diabetes increases the risk of heart disease, so people with diabetes should do everything possible to keep their hearts as healthy as possible,” Dobbins said. Limit your intake of sodium and saturated fat and get more fiber from whole grains, fruits and vegetables.