Best Breakfast Options for Stable Morning Blood Sugar

How to create a healthy breakfast for diabetics?

If you are a family member who is suffering from diabetes, the first thing to remember is not to skip breakfast, even when your fasting sugar is high. Furthermore, here are some tips to curate a well-rounded and nutrient-rich breakfast –

1. Avoid food items with a high sugar or carbohydrate content.
2. Avoid packaged or processed food items like fruit juice, ready-to-eat meals, white bread, etc.
3. Check the glycaemic index (GI) of food items and choose options which have a low GI.
4. Add lean proteins to your meal to balance out carb intake
5. Choose low-fat dairy and consume sugar-free beverages or beverages containing natural sweeteners, like stevia.
6. Portion control is also important when crafting your breakfast plate.

 

Best breakfast options for diabetics

Now that you have the basic knowledge about the importance of breakfast and how to create a balanced meal, here are some options that you can consider for a nutrition-rich morning meal –

 

1. Vegetable poha ²

Poha has a low GI compared to rice and can be an excellent source of a filling breakfast. Combine lots of veggies like carrots, onions, tomatoes, peas, etc. and create a vegetable poha.

Pro tip: Keep the ratio of vegetables higher compared to the ratio of poha. Poha is rich in fibre and is easily digestible with a low GI. Also, limit the use of oil or peanuts and eat a controlled portion size.

 

2. Oats

Rolled or steel-cut oats are a good source of soluble fibre and can be a good breakfast option. You can make vegetable oats by roasting veggies, adding oats and spices and cooking the mix with water. It would be a savoury breakfast dish which would also be filling.

Another alternative is overnight oats, wherein you can soak oats in curd or milk, add nuts, fruits and berries, organic honey, and seal the contents in a jar. Keep the jar in the refrigerator and eat the prepared oats in the morning. This preparation does not require cooking, is quick, and also healthy.

Pro tip: Avoid ready-to-eat oats as they are processed foods with a high carb content. They might lead to increased blood sugar levels.

 

3. Bottle gourd parathas ³

Bottle gourd or lauki is an excellent food option for diabetics as it has negligible carbohydrates, a good amount of fibre, and high water content to maintain sugar levels. You can grate bottle gourd, add it to multigrain or whole wheat atta, add spices, and make a dough. Prepare parathas with this dough and pair them with curd for a side of protein for a full-meal breakfast option.

Pro tip: When cooking parathas, use a non-stick griddle (tawa) to minimise the use of ghee or oil. When needed, prefer ghee over oil for its health benefits.

 

4. Dalia upma ³

Substitute the common suji (semolina) with broken wheat or dalia and make a delicious and healthy upma for your breakfast. Dalia has a low glycaemic index, which prevents sudden glucose spikes and also provides long-lasting energy.

Add in lots of vegetables, spices, and cook in ghee for that aroma and taste.

Pro tip: Try to pre-soak the dalia so that the cooking time is reduced. Try using a pressure cooker to steam the dalia easily and quickly. You can also use quinoa instead of dalia for added health benefits.

 

5. Besan chilla ⁴

A modest, yet protein-packed option, the besan chilla can also be a good breakfast option for diabetics. You can add different veggies in the besan batter or stuff the chillas with crumbled paneer to add protein.

Pro tip: Use a non-stick griddle to minimise the use of oil when making the chillas. Combine the chillas with mint and coriander chutney for the added taste.

 

6. Eggs ⁵

Eggs are a high-protein option that can be prepared in multiple ways. You can make vegetable omelettes for a full meal, or scramble the eggs and eat them with multigrain bread. Poached or boiled eggs can also be paired with other breakfast options for a balanced meal.

Pro tip: Always buy fresh eggs and minimise the use of oil or ghee when making omelettes or scrambled eggs.

 

Eating healthy, eating right

Being a diabetic doesn’t mean you can’t have proper meals. All you need to do is choose food items that can stabilise your blood sugar levels and help you manage the chronic condition. Food with low carb content and a low glycaemic index is good for diabetics. Choosing such food items and adding proteins and fibre to the meal can give you a balanced breakfast.

Try out any of the aforementioned breakfast choices, make changes per your taste preferences and enjoy a healthy and indulgent breakfast without worrying about diabetes.

 

Key takeaways

1. Breakfast is an important meal for individuals, including diabetics, and should not be skipped.
2. Diabetics should aim to choose breakfast options that have a limited carbohydrate content, high fibre and protein, and a low glycaemic index.
3. Some of the healthy breakfast options for diabetics include vegetable poha, dalia or quinoa upma, eggs, besan chilla, lauki parathas, etc.

 

Frequently Asked Questions (FAQs)

 

1. Can diabetics eat South Indian food options for breakfast?

Yes, diabetics can eat South Indian food options like idlis, pessarattu, green gram dosa, etc. However, it is important to eat in moderation and to substitute high-carb ingredients (like white rice) with low-carb, high-fibre options (like green gram, brown rice, ragi, jowar, etc.)

 

2. Can diabetics consume tea or coffee with breakfast?

Yes, diabetics can consume tea or coffee as long as they make mindful choices like using low-fat milk and natural sweeteners like stevia. Moderation is key, as excessive caffeine may affect blood sugar in some individuals.

 

3. What are some quick breakfast ideas for working professionals?

If you are pressed for time, you can choose overnight oats, yoghurt bowls (yoghurt mixed with fruits, nuts, and berries), pre-cooked parathas, etc. You can also prepare your meals in advance to save time.

 

4. Should diabetics avoid parathas?

Parathas made with multi-grain or whole-wheat atta using low quantities of ghee can be a good option for diabetics.

 

5. How to include protein in breakfast?

You can add dairy options like curd, cottage cheese, etc. or eggs, soyabean, etc., to your meals to add protein.

 

Sources

1. https://deepahospital.in/blogs/diabetic-indian-breakfast-recipes/
2. https://www.sanidhyaclinic.com/post/is-poha-good-for-diabetes-a-doctor-s-guide-to-healthy-eating
3. https://krishnaayurved.com/blogs/health/7-healthy-breakfast-options-for-diabetic-people
4. https://drmohans.com/backend/the-best-low-carb-indian-breakfast-ideas-for-people-with-diabetes/
5. https://www.diabetes.ca/managing-my-diabetes/stories/are-eggs-an-option-for-people-with-type-2-diabetes-