Breakfast has always been known as the most important meal of the day, and a breakfast for diabetics is nothing different. All diabetics are aware that the foods they eat play a major role in keeping their condition under control. So, forget about the glazed donuts, yodels, and any type of sugar laden food that will spike your blood sugar levels and in return drop your energy level.
Breakfast For Diabetics – Ideas
It is best to start your day with an egg white omelet loaded with your favorite dark green veggies (such as spinach), chopped bell peppers and tomatoes, and remember to use fresh herbs (have you ever tried fresh lemon basil?!). An egg white yields less than 20 calories (compared to a regular fried egg which will cost you about 90 calories).
Add a slice of toasted multi-grain bread (which has better flavor, texture and fewer calories than a slice of whole wheat bread). A small dab of butter is an additional 36 calories. I’m sure your creative juices can come up with a variety of delicious bread toppings that rank lower than 36 calories). A slice of fresh, lean ham for example will be approximately 45 calories and more filling than a smear of butter.
Some diabetics stay away from fruit because of the carbohydrates, but fruit is full of fiber, low in calories and fat and yes, they contain carbohydrates that might spike your sugar. Fruit is an essential part of a healthy breakfast, and if you are counting carbohydrates (as diabetics should) is it important to know which fruits are low in carbs:
On the bottom of the scale we have: Strawberries (1 cup) and pineapple (3 ½” slice) which are only 11 grams in carbs. One cup of cubed cantaloupe has 13 grams; a 3”diameter fresh peach has 15.
Hitting number one on the list is an apple; although full of fiber, contains 110 calories and 30 grams of carbs. Followed by a banana (27 grams of carbs), pear (26 grams of carbs) and one wedge of watermelon is 22 grams of carbs.
Breakfast for Diabetics – beautiful fluffy pancakes:
Egg White pancakes (serves 2)
4 egg whites
½ cup oatmeal
4 teaspoons of low sugar jam (strawberry works nicely, but pick your favorite)
Blend the above ingredients together until smooth. In a preheated nonstick pan, pour half of the mixture; cook for about 4 to 5 minutes. Flip the pancakes and cook, until the inside is cooked. Repeat with the rest of the batter. This recipe is low in calories; per serving is less than 200 calories, with 4 grams of fiber, 3 grams of fat and 31 grams of carbohydrates.