Written by Dara Birnboim. Reviewed by Diana Licalzi, MS, RD, CDCES
1. Oatmeal
Oatmeal is an excellent breakfast option that's loaded with fiber and complex carbohydrates, which help regulate blood sugar levels. Plus, the slow release of energy keeps you feeling full and satisfied throughout the morning. A systematic review and meta-analysis conducted by Wehril et al. showed that those who had higher oat intake (more than 5.7 g/day) have a significantly lower risk of developing type 2 diabetes compared to those of lower oat intake (less than 1.3g/day) by 22%!
If you notice that oats cause you to have high blood sugar, here are some effective tips to make your oats more well-balanced and blood-sugar-friendly.
- Opt for groats or steel-cut oats: Choose groats or steel-cut oats over rolled or instant varieties. Groats and steel-cut oats are minimally processed, meaning they take longer for our body to digest and absorb, which minimizes their impact on blood sugar levels.
- Pair with protein and healthy fats: To further slow down the glucose response, make sure to make your oatmeal well-balanced by adding sources of protein and healthy fats, such as nuts/seeds, yogurt, or protein powder.
- Be mindful of quantity: To manage the carbohydrate count, stick to recommended serving sizes, typically around ½ cup of cooked oats per serving.
- Bulk it up with veggies: If you cut back on the quantity of oats, an easy way to bulk it up is to add non-starchy veggies like cauliflower rice, zucchini, or carrots (think zucchini bread or carrot cake-style oats).
- Add more fiber: Enhance the fiber content of your oatmeal by incorporating toppings like chia seeds or hemp seeds, which can help slow down the absorption of glucose.
- Avoid added sugars: When selecting oatmeal, opt for plain varieties and avoid prepared or packaged options that contain added sugars, as these can lead to spikes in blood sugar levels.
- Stay active: Physical activity, such as taking a brisk walk after eating meals, can help regulate blood sugar levels and improve insulin sensitivity.
2. Protein-Packed Avocado Toast
Avocados are a nutritional powerhouse packed with heart-healthy monounsaturated fats that can improve insulin sensitivity. In fact, a study conducted by Senn et al. found that among those with type 2 diabetes, on average, consuming ⅓ of a medium avocado, or 50 g/day, was associated with lower hemoglobin A1c and fasting glucose. To boost the protein content, combine avocado with beans—white beans or chickpeas are best for avocado toast. Pair with whole grain toast for an added dose of fiber, and you've got yourself a breakfast that not only tastes delicious but also helps stabilize blood sugar levels. Top it off with some cherry tomatoes or a sprinkle of chili flakes for an extra kick!
3. Chia Seed Pudding
Chia seeds might be small, but they're mighty when it comes to managing diabetes. Chia seeds are rich in soluble fiber, which forms a gel-like substance in the stomach, slowing down the absorption of sugar into the bloodstream. They're also packed with antioxidants, magnesium, and omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health. Whip up a batch of chia pudding the night before, and you'll have a grab-and-go breakfast option that's both convenient and nutritious.
All you need to make one serving is:
- 1/2 cup unsweetened yogurt,
- 1/2 cup unsweetened non-dairy milk
- 1 /4 cup chia seeds
- 1/2 teaspoon vanilla extract
- ½ teaspoon ground cinnamon.
Mix all the ingredients in a jar or sealable container, then store in the fridge for at least 5 hours overnight, then top with ½ cup of fresh berries
4. Tofu Scramble 
Tofu is an excellent source of plant-based protein, which can help stabilize blood sugar levels and keep you feeling full for hours. A systematic review and meta-analysis showed that soy products, like tofu, are associated with a lower risk of type 2 diabetes.
Plus, tofu scramble is incredibly versatile, allowing you to customize it with your favorite veggies and spices. We recommend adding yellow onion, bell pepper, garlic, nutritional yeast, curry powder, and salt and black pepper. Load up on leafy greens like spinach or kale for extra vitamins and minerals, pair with whole-grain bread or tortillas for fiber, and you've got yourself a delicious and diabetes-friendly breakfast.
5. Yogurt Bowl
Last but certainly not least, yogurt bowls. Choose a plain, non- or low-fat version to keep your breakfast diabetes-friendly. Yogurt is packed with probiotics, which promote a healthy gut microbiome and can improve insulin sensitivity. We especially love the brand Kite Hill. Top it off with fresh fruit, like berries, for added sweetness and a boost of antioxidants, some protein powder, and/or your favorite nuts and seeds!
And there you have it, folks! Five nutritious breakfasts for type 2 diabetes are all high in fiber, low in saturated, and packed with nutrients to help you take control of your health. Whether you're craving something sweet like oatmeal or something savory like avocado toast, there's a delicious and diabetes-friendly option for everyone. So, next time you plan your morning meal, remember to reach for one of these tasty recipes and start your day on the right foot.
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