A nutritious breakfast is essential for people with type 2 diabetes. Suitable options include smoothies, oatmeal, eggs, and fruit. Sourdough and other breads can also be a healthy addition.
Breakfast is an essential meal. Research shows that people with diabetes who eat breakfast are less likely to overeat throughout the day.
Unfortunately, many breakfast options contain processed carbohydrates and sugars, which can lead to blood sugar spikes. Also, people with type 2 diabetes who want to keep their weight in check should avoid or eat less foods that are high in sugar and fat.
High blood pressure and heart disease are also more likely in people with diabetes, so people with this condition should eat less salty foods and unhealthy fats, especially animal fats.
However, there are many alternatives to sweet, high-fat, or salty breakfasts. There are many ways to make traditional breakfasts fit your needs, and some less common choices can be surprisingly tasty and filling.
The best breakfast is one that is high in fiber but low in added sugar, carbohydrates, and salt. Nutrient-dense foods provide a feeling of fullness, making it easier for people to resist unhealthful snacks.
In this article, we look at some healthful and tasty breakfast options for people with diabetes.
The body rapidly absorbs fruit juices with added sugar, and they may cause blood sugar spikes. There are juices that have less sugar, which can be a good choice, but some people may choose to stay away from artificial sweeteners.
Making a smoothie at home with whole fruit gives it the same sweet taste as juice and adds nutrients that are good for you and fight hunger.
Add a handful of oats or seeds, like chia or flax, to a smoothie with spinach, kale, or avocado to get a lot of fiber. Add sweetness by blending in frozen berries, bananas, apples, or peaches.
Studies have shown that fiber, especially cereal fiber, can help stop glucose from being absorbed and help keep blood sugar levels under control.
Adding protein and healthy fat to the smoothie can make it taste better and make you feel fuller for longer. Protein can also slow down the digestion of carbohydrates. Sources of healthful fat include nuts, seeds, and avocado.
For protein, adding one-half of a cup of low-fat Greek yogurt can create a creamy and satisfying texture. Alternatively, a person can mix in a protein powder.
Bacon and eggs are an iconic breakfast combo enjoyed by many. However, if you have diabetes, you may wonder if this classic meal is okay for you to eat.
I was recently diagnosed with type 2 diabetes, so I wanted to find out if I could still occasionally enjoy bacon and eggs without spiking my blood sugar. Here’s what I learned after researching this topic and discussing it with my doctor.
A Closer Look at Bacon and Eggs Nutrition
First, let’s break down the nutrition facts of bacon and eggs:
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Eggs are high in protein, vitamins, and minerals like vitamin D, selenium, and choline. One large egg contains about 6 grams of protein.
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Bacon is high in sodium, saturated fat, and cholesterol – 4 slices contain about 10 grams of protein but also 380 mg of sodium.
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One portion of 2 eggs and 2-3 strips of bacon can provide around 700 calories, over 30% of an adult’s calorie needs. Up to 24 grams of fat per serving comes mostly from the bacon.
So in moderation, bacon and eggs can be an excellent source of protein. But the high fat, salt, and cholesterol content is where we need to be mindful
Risks of Eating Bacon and Eggs with Diabetes
For people with diabetes, regularly eating high amounts of fat, sodium, and cholesterol found in bacon can negatively impact health in various ways:
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It may increase inflammation levels, raising diabetes complications risk.
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High sodium intake can worsen heart health. People with diabetes already have a greater chance of developing heart disease.
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Higher fat intake is linked with insulin resistance and can make blood sugar management more difficult.
Research also shows processed meats like bacon are associated with a higher risk of developing type 2 diabetes.
However, studies demonstrate that eggs alone do not raise blood sugar levels in diabetics and are a diabetes-friendly food choice. Their high protein content helps regulate blood sugar.
How to Enjoy Bacon and Eggs in Moderation
The key takeaway is moderation. With mindful portioning and smart cooking methods, you can still enjoy the occasional serving of bacon and eggs. Here are some tips:
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Limit bacon to 1-2 strips per serving a few times weekly – choose turkey bacon or center-cut as leaner options.
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Opt for dry cooking methods like baking instead of frying in oil to cut fat.
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Add veggies like spinach, tomatoes, or mushrooms to boost nutrition and fiber.
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Eat a side of whole grain toast over white. The complex carbs help control blood sugar spikes.
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Drink water or unsweetened coffee or tea instead of juice.
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Monitor blood sugar before and 2 hours after eating to see individual response.
Healthy Diabetes-Friendly Breakfast Ideas
On days I’m not having classic bacon and eggs, there are plenty of other breakfast options that help me manage my blood sugar:
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Veggie omelet – I fill mine with onions, peppers, mushrooms, tomatoes, and a sprinkle of reduced-fat cheddar.
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Smoked salmon and avocado toast – I use 100% whole wheat bread for the complex carbs.
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Protein smoothie – My go-to blend is almond milk, Greek yogurt, peanut butter, chia seeds, banana, and spinach.
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Overnight oats – I mix oats with chia seeds, walnuts, cinnamon, and unsweetened almond milk and fridge overnight.
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Scrambled tofu – Crumbled firm tofu sautéed with veggies and seasonings makes for a protein-packed scramble.
The key is including lean proteins, high-fiber carbs, healthy fats, and veggies without lots of added sodium, sugars, and saturated fat. I feel satisfied, avoid energy crashes, and my blood sugar stays steady.
The Final Verdict on Bacon and Eggs
Based on nutritional information and expert advice, enjoying the occasional serving of bacon and eggs can be part of a healthy diabetes diet with proper portioning. For me, limiting bacon and eggs to once a week works well. I opt for healthier breakfast choices on other days.
Everybody is different, so it’s important to monitor your individual response. Be sure to consult your doctor or dietitian to figure out what balance and frequency of bacon and eggs fits into your meal plan. Listen to your body, test your blood sugar levels, and adjust your diet accordingly.
With a few easy modifications to prep and pairing bacon and eggs with lower-carb, lower-fat foods, you can still savor this tasty breakfast combo if you have diabetes. Moderation, variety, and customization are key for managing blood sugar.
Four breakfast egg ideas
There are many different ways of eating eggs. People can try:
- Putting black or cayenne pepper on an egg while it’s boiling
- making a spinach or kale omelet
- Putting poached eggs on top of sweet potato “toast” or wholemeal or Ezekiel bread
- Putting vegetables and an egg together and baking in a muffin tin
To help your recipe taste better without salt, you can add green onions, tomatoes, garlic, cayenne pepper, diced jalapenos, and parmesan cheese.
Cereals may help people control their blood sugar levels because they have fiber, but some popular cereal brands have a lot of added sugar and not much fiber.
When shopping for cereal, the “5-5 rule” tells people to pick a brand that has at least 5 grams of fiber and less than 5 grams of sugar per serving.
When checking the label on any packaging, a person should also know the amount of included sodium.
Unsweetened muesli with unsweetened, higher-protein milk or milk substitute is a good fiber-rich, lower-sugar alternative.
Flavored and sweetened yogurts are often not a good choice for people with diabetes because they are high in fat and sugar. On the other hand, plain yogurt is a healthy choice for breakfast.
People with diabetes can pick either low-fat or full-fat Greek yogurt based on their weight and calorie goals.
A 100-g serving of unsweetened, nonfat Greek yogurt contains:
- calories: 59
- protein: 10.3 g
- fat: 0.37 g
- carbohydrate: 3.27 g
- calcium: 111 mg
People can sprinkle raspberries, blueberries, pumpkin seeds, or nuts on top of the yogurt to change the taste, texture, or sweetness.
Adding these accompaniments will make a protein-rich breakfast that offers some fiber and good fats.
Berry, avocado, and chia seed smoothie recipe
This smoothie recipe should be suitable for most people with diabetes:
- Add a whole avocado and half a cup of kale to 2 cups of frozen raspberries, blueberries, and strawberries. Blend until smooth.
- To thin it out, you can add water, almond milk, green tea, or low-fat milk.
- Chia seeds can be added to add good fat and extra fiber. The seeds won’t change the taste as long as the fruit is balanced.
Oatmeal is rich in fiber, which means it can slow blood sugar absorption, ease digestion, and fight hunger. It can be a healthy breakfast choice, but people should watch how they make it and what they put on top of it.
There are a lot of carbs in oatmeal, but only 0 grams of sugar and 4 grams of fiber in a 234-gram (g) or 1-cup serving that has been cooked in water. 6 g of sugar.
The same portion of oatmeal also contains:
- calories: 166 g
- carbs: 28.1 g
- protein: 5.94 g
- calcium: 21.1 milligrams (mg)
- iron: 2.11 mg
- sodium: 9.36 mg
People can increase the protein content of their breakfast oatmeal to help them feel fuller for longer.
Protein sources that a person can add to oatmeal include:
- protein powder
- Greek yogurt
- cottage cheese
- egg whites
- nut butter
Most oatmeal will include cooking instructions on the packaging. The below recipe is a general guide.
- In a pan, put in 1/2 cup of oats and 1 cup of water.
- On medium heat, let the oats soak up the water.
- Take the pan off the heat and add a protein source. Mix everything together.
- Finish the oatmeal with any toppings.
If you add cinnamon or fresh fruit to oatmeal instead of sugar, honey, or brown syrup, it will be tasty and low in sugar.
For an even healthier breakfast, walnuts, almonds, and other nuts can be added to give it texture and heart-healthy omega-3 fats.
A large boiled egg contains about:
- calories: 77.5
- protein: 6.3 g
- fat: 5.30 g
- calcium: 25 mg
- magnesium: 5 mg
- phosphorus: 86 mg
- sodium: 62 mg
- vitamin D: 44 international units (IU)
Eggs may also help prevent diabetes.
According to a 2015 study of males aged 42–60 years, those who ate the most eggs were 38% less likely to develop type 2 diabetes than those who ate the fewest eggs, despite the cholesterol content of this food.
This might be because eggs contain important nutrients that are good for your health and can be used instead of breakfast foods that are high in carbs or processed.
In a different study, people who ate two eggs every day for 12 weeks had much lower body fat and body mass index (BMI) than people who didn’t eat any eggs during that time.
Is bacon good for diabetics ? | Breaking Down Bacon: Is It a Friend or Foe for Your Health?
Can a diabetic eat bacon?
However, processed meats like bacon shouldn’t make up the majority of your meals. For the most part, non processed meats, poultry and fish should make up the predominant proteins in your diet. That said, the occasional bacon breakfast or the addition of bacon to a meal here and there, can add to the flavor and enjoyability of your diabetic diet .
Are eggs good for diabetes?
Yes. Eggs are a nutritious food option that contributes to weight management and muscle building for people with diabetes. A large egg provides protein, fat, vitamins A, B12 and D, and minerals such as selenium and zinc. This combination of these nutrients makes eggs a great source of vitamins and minerals.
Can you eat bacon if you have high blood sugar?
No, bacon is not off limits completely. Meats, even processed meats are a high protein, low carb food so they won’t influence blood sugar and A1c levels, which is great news for you. However, processed meats like bacon shouldn’t make up the majority of your meals.
Does eating eggs increase diabetes risk?
However, the relationship between egg consumption and the risk of diabetes from studies is not consistent. This is due to the high content of cholesterol, but dietary cholesterol doesn’t affect blood cholesterol as much as we might think. Eggs are known as a strong source of protein. Other benefits include:
Are eggs and beans harmful for people with diabetes?
Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Also, eggs contain many essential vitamins and minerals, and have just 80 calories each. Beans are also good, as they are a low-glycemic food, and are high in protein and fiber. A cup of beans or lentils each day, when combined with a low-glycemic diet, may help lower blood sugar levels and coronary artery disease risk in patients with type 2 diabetes.
Can type 2 diabetics eat eggs?
People with type 2 diabetes have no problem with the consumption of eggs since it is a food that does not have free sugars, it is rich in proteins of high biological value and fats.