Best Recipe Breakfast for a Diabetes Patient

3 Best Creative, Diabetes-Friendly

1. Smoothie IngredientsBerries and Greek Yogurt

You don’t have to say “So long” to smoothies for breakfast, even if you have type 2 diabetes. The key is to make sure it’s a balanced smoothie, with protein and fiber, and that it's relatively low in sugar. Moderation is key, so stick to a small glass.

Take this Very Berry Smoothie recipe from Jill Weisenberger, RDN, CDCES, of Yorktown, Virginia, the author of Diabetes Weight Loss Week by Week. “What I love about this smoothie — besides that it’s delicious — is that it’s packed with protein just from the Greek yogurt — no protein powders needed,” she says. Each 1½ cup serving of this smoothie offers a whopping 22 grams (g) of protein, with 30 g of carbs and 5 g of fiber.

Plus, because the recipe has just four ingredients — yogurt, frozen berries (a good way to get fiber), sweetener of your choice (optional), and milk — makes it a perfect breakfast when you’re in a rush. “It’s fast and even portable, and all the ingredients are something you’d have at home or that are easy to substitute,” adds Weisenberger.

2. Whole-Wheat Blueberry Muffins With a Protein-Rich Side

Baked goods like muffins don’t have to be off the table if you have diabetes, especially if you whip up a batch of whole-wheat blueberry muffins like these from Vincci Tsui, RDN, who’s based in Calgary, Alberta. “A common myth about diabetes is that sugar and carbs need to be avoided in order to manage blood sugars,” says Tsui. “Combining higher glycemic index foods with protein-rich foods in a meal can help lower your glycemic load, keeping blood sugar and energy levels stable,” she says.

The glycemic index (GI) measures how certain foods affect blood glucose (sugar) levels, according to Johns Hopkins. GI accounts both for how high the food raises blood sugar levels and for how long after your meal. All foods are ranked from 1 to 100, and foods are seen as “high” on the GI (greater than 70) increase blood sugar quicker than those considered low (less than 55), Johns Hopkins notes.

Meanwhile, the glycemic load (GL) is another metric that some healthcare professionals believe offers a more accurate picture of how a food impacts your glucose numbers than GI, according to Harvard Medical School. It takes into account not just the GI but also “glucose per serving.” So, watermelon has a GI of 80 (which is considered high), but because one serving has so few carbs, the GL for watermelon would be 5, which is low.

Still, the food you eat does not stand alone — people often group foods together, which in some cases can have a positive impact on the GL, according to Johns Hopkins. For example, they say that if you eat plain bread, your glucose afterward isn't the same as when you eat bread with peanut butter, which provides protein (3.55 g per tablespoon), notes the USDA.

Tsui recommends combining a high-fiber muffin like this one with Greek yogurt (for a yummy take on a parfait), a slice of cheese, or a hard-boiled egg for a quick, satisfying and diabetes-friendly breakfast. If you’re opting for yogurt, reach for the nonfat, plain Greek variety to cut down on total fat and help regulate your weight. A 150 g container of nonfat, plain Greek yogurt provides 15.3 g of protein, according to the USDA.

Last, keep in mind that each muffin alone has a little over 27 g of carbs.

Get the Recipe

RELATED: Why Greek Yogurt Should Be Part of Your Diabetes Diet

3. Whole-Grain Cereal With Oatmeal, Egg, and Ground Flaxseed

Hot or cold, the right cereal makes a great breakfast. "Oatmeal," for example, "can either be a super bland, boring breakfast that leaves you hungry an hour later — or, done right, it can be delicious and satisfying,” says Anne Mauney, MPH, RDN, of Alexandria, Virginia, creator of the website Fantastic Food. “This high-protein oatmeal recipe has staying power — and is made diabetes-friendly by the addition of protein from eggs and milk and healthy fat from ground flaxseed, both of which will help keep your blood sugar more stable and also keep you full for longer.” You heard that right — the oatmeal recipe calls for eggs, which gives the bowl 13 g of protein per serving, says Mauney.

What’s more, the flaxseed provides a nice helping of fiber. When eaten alone, 1 tablespoon of ground flaxseed provides 1.91 g of fiber, which is 7 percent of the daily value (DV). It also ramps up your protein intake, with 4 g per 2 tablespoons (tbsp) serving, notes the USDA. Your carb tally per serving will be 36 g.

Oatmeal made with eggs and ground flaxseed might seem complicated, but all you have to do is add the ingredients (there are only six) in a pot on the stovetop, and cook while stirring for five minutes. It’s that easy!

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