10 Diabetes-Friendly Breakfast Ideas

What makes a good breakfast

Aim for a source of protein, some fibre, and a moderate portion of slow-digesting carbohydrate. Common breakfast foods like sugary cereals, pastries, white toast with jam and fruit juice tend to cause sharp rises.

Ten ideas

• Vegetable omelette with a slice of whole-grain toast
• Plain Greek yoghurt with berries and a sprinkle of nuts
• Steel-cut oats cooked with milk, topped with chia seeds and cinnamon
• Whole-grain toast with avocado and a boiled egg
• Cottage cheese with sliced pear and walnuts
• Besan (chickpea flour) chilla with vegetables
• Scrambled tofu with spinach and mushrooms
• Overnight oats with unsweetened almond milk and flaxseed
• Smoked salmon on a small whole-grain wrap with cucumber
• Moong dal or vegetable upma with extra vegetables and a smaller portion of semolina

Tips

Choose whole fruit over juice. Watch for hidden sugar in flavoured yoghurts, granola and 'healthy' cereals — check labels. If you take medication, keep meal timing consistent.

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