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Get on Track with Better Living

Find information, tips, and resources on managing your diabetes

Live a healthier, fuller life by learning more about the types of diabetes, potential complications, and ways to receive insurance coverage.

The Diabetic Breakfast of Champions: How to Conquer Breakfast as a Diabetic

Breakfast is likely the most important meal of the day for many reasons. Not only does it fuel the body, it sets the tone and level of energy for the remainder of the day. If you're a diabetic, breakfast is a critical element to feeling good throughout the day. A healthy breakfast restores glucose in the body that may have been lost from the night before. For diabetics, however, eating the right foods is essential to good health.

An ideal diabetic breakfast typically consists of low-glycemic foods that gradually raise blood sugar, then level off quickly. Some examples are egg whites, whole grain toast, fruit, and lean bacon. While protein is the preferred diabetic breakfast nutrient over refined grains like white bread, donuts and sugary cereals, whole grains like barley, rye and oats have also proven to be healthy and beneficial to people with diabetes.

Other diabetic breakfast ideas may include:

  • Hard-boiled egg
  • Tomato juice
  • Canadian bacon
  • Sliced cheese
  • Plain yogurt
  • Whole grain waffle with peanut butter
  • Meal-replacement drink with no sugar added
  • High-protein, low-carb drinks
  • Cooked eggs with salsa
  • Cottage cheese
  • Scrambled eggs with vegetables
  • Turkey sausage with sautéed vegetables
  • Eggs benedict
  • French toast with sugar-free syrup

Diabetic Breakfast Recipes

As evidenced above, a diabetic breakfast isn't bereft of the same dishes and flavors that go into non-diabetic breakfast menus. Below are additional recipes you can utilize to create tasty dishes for breakfast or brunch while maintaining stable blood sugar levels:

Scrambled Eggs Benedict

Serving size: 4

Ingredients:

4 thin slices reduced-sodium ham (about 1/4 lb.)
1 cup low-sodium chicken broth
3 tablespoons unsalted margarine
2 tablespoons flour
1 tablespoon lemon juice
1/8 teaspoon (plus a pinch) black pepper
1 large egg
4 large egg whites
2 tablespoons skim milk
2 English muffins, split
2 tablespoons minced parsley

Instructions:

Preheat the oven to 350 degrees F. Wrap the slices of ham in aluminum foil, place in the oven, and heat for 10 minutes. In a small saucepan, heat the chicken broth until it starts to simmer. Meanwhile, melt 2 tablespoons of the margarine in another small heavy saucepan over moderate heat. Add the flour and cook, stirring constantly, for 2 minutes. Whisk in the hot chicken broth and the lemon juice. Bring to a simmer and cook, stirring, for 2 minutes or until the sauce has thickened. Stir in 1/8 teaspoon of the pepper.

In a small bowl, beat together the egg, egg whites, skim milk and the pinch of black pepper. Melt the remaining tablespoon of margarine in a heavy 10-inch skillet over low heat. Add the egg mixture, and cook, stirring often, for 4 to 5 minutes or until the eggs are set. While the eggs are cooking, toast the muffins, then place a slice of ham on top of each half. Place 1/4 of the scrambled eggs on top of each slice of ham, spoon the sauce over all, and sprinkle with the parsley.

* Note: To reduce the sodium by 200 milligrams, replace the ham with chicken or turkey.

Apple Biscuits

Serving size: 8

Ingredients:

5 jumbo refrigerated biscuits, cut into quarters
1/4 cup margarine, melted
30 packets Equal sweetener (or 3 tablespoons Equal for Recipes or 1 1/4 cups Equal Spoonful)
2 1/2 tablespoons cinnamon
2 medium Granny Smith apples, peeled, cored, sliced 1/4" thin circles, and cut in half
3 tablespoons apple juice concentrate, thawed

Instructions:

Roll biscuit quarters into melted margarine. Coat biscuit pieces with combined Equal and cinnamon. Arrange biscuits in 8-inch round cake pan. Stand 8 apple halves around the edge. Fill in remaining apple slices between the biscuit quarters. Sprinkle any remaining margarine and Equal/cinnamon mixture over top. Drizzle thawed apple juice over the top.

Bake at 375 degrees F for 20 to 25 minutes until golden brown and apples are tender.