If you have diabetes, you most likely have been encouraged to eat a consistent diet full of healthy carbohydrates, plenty of fiber, protein, and healthy fats with the intention of regulating your blood sugar levels. Along with regular exercise, following a healthy diet can make a world of difference in living with diabetes.
According to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, and a member of our medical expert board, one of the best breakfasts you can eat if you have diabetes is oatmeal topped with berries and nuts, with a side of eggs!
“If you have diabetes, your goal should be to include high-fiber carbohydrates with protein at each meal and snack, starting at breakfast,” says Goodson. “Both fiber and protein slow down digestion, so together, they help you feel full faster, stay full longer, and can help blunt blood sugar spikes.”
Oatmeal with nuts and berries
Oatmeal is one of the healthiest foods you can eat for breakfast, whether you have diabetes or not. Its high soluble fiber content has been known to fight inflammation, keep you full throughout the morning, and improve your gut health.
For those with diabetes, this fiber can help control blood sugar levels while also helping to improve your insulin resistance-two very important functions if you have diabetes or pre-diabetes.
Not only can you get fiber from the oats themselves, but Goodson suggests paying special attention to the types of toppings you eat because they can make or break the meal.
“Berries and nuts also contain fiber, with nuts having the added benefit of some protein and healthy fat to help keep those blood sugar stable, which makes them the ultimate oatmeal topping,” says Goodson.
Eggs on the side
Oatmeal contains plenty of fiber to help those with diabetes, but Goodson mentions that oatmeal on its own may not provide you with enough protein.
“While we get some protein in the bowl of oatmeal, it’s not enough considering we want most adults to get 20 to 30 grams of protein in the morning,” says Goodson. “So, adding eggs can help amp up the protein of your breakfast. With eggs, you get 6 to 7 grams of high-quality protein per egg (depending on the size of the egg), as well as iron, vitamin B-12, choline, and other nutrients. This is a breakfast that will help keep those blood sugar levels stable, energy levels up, and help you feel satisfied all morning long!”
For more tips on managing your blood sugar, here are 7 Eating Habits to Avoid Blood Sugar Spikes, Say Dietitians.