Breakfast for diabetes: how to start your day blood sugar proof 🥣
A good breakfast is important for everyone, but for people with (pre)diabetes it is really essential. A balanced breakfast helps to keep your blood sugar levels stable, prevents energy crashes and lays the foundation for healthy choices for the rest of the day.
In this article you will discover:
- Why a good breakfast is so important for diabetes
- What to look for when choosing your breakfast
- Examples of tasty, high-fiber and high-protein breakfasts
- A handy tool: our brand new diabetes box
- Some reliable sources for further information
Why is breakfast so important for diabetes?
During the night, your blood sugar drops slightly, and after waking up, your body is more sensitive to fluctuations. A breakfast with the right balance of fiber, protein, and healthy fats helps you to:
- Keeping your blood sugar levels stable
- Prevent energy dips and binge eating
- Positively influence your insulin sensitivity
- To reduce the risk of long-term complications
According to the Diabetes League, breakfast is an important moment to develop healthy habits.
What should you pay attention to when choosing a diabetes-friendly breakfast?
The classic breakfast with white bread, jam and fruit juice? You better leave that out. Such combinations cause a rapid rise in your blood sugar level, followed by a dip.
Instead, choose:
✔ Fibers
These slow down the absorption of sugars in your blood. Think of oatmeal , seeds, nuts, boost mix , psyllium fibers and whole grains.
✔ Proteins
Proteins are filling and help keep your blood sugar levels stable. Think of Greek yoghurt, skyr, cottage cheese, eggs, nut butter, smoked salmon, nuts & seeds.
✔ Healthy fats
Like avocado, nuts , seeds or a little peanut butter . They make sure you are full for longer.
✘ Avoid
Highly processed products with added sugars, white flour or hidden carbohydrates (such as cornflakes, breakfast biscuits or ready-made smoothies).
5 Healthy Breakfast Ideas for Diabetes 🍳
1. Oatmeal with nuts, chia seeds and berries
Mix 40g oats with unsweetened almond milk. Add chia seeds, walnuts and a handful of blueberries. Possibly some cinnamon for an extra blood sugar lowering effect. Read here how to make overnight oats.
Tip: Oatmeal contains beta-glucans, which slow down the absorption of sugars and help lower your cholesterol.
2. Omelet wrap with vegetables and hummus
Make an omelette with 2 eggs. Top with spinach, bell pepper, hummus and roll up. Delicious and rich in proteins.
3. Full fat yoghurt with sugar-free granola
Combine Greek yoghurt (min. 5% fat) with 40g granola , red fruits and a tablespoon of Boost mix .
Prefer ready-made? Our diabetes box contains, among other things, sugar-free granola, nut bars without added sugars, high-fiber breakfast products and recipes.
4. Chia pudding with raspberries and nuts
Mix 2 tablespoons of chia seeds with unsweetened plant-based milk and let soak for 4 hours (or overnight). Finish with raspberries, almonds and a spoonful of nut butter.
View the full recipe here .
5. Omega 3 fiber bread with avocado and eggs
Bake a slice of our omega 3 bread mix – rich in psyllium fibre, seeds and oat flakes – and top with avocado and a soft-boiled egg.
Discover our diabetes box 📦
To make it easy for you, we have put together a diabetes-friendly breakfast box , full of healthy and tasty products.
What's in the box?
- 🥣 Breakfast products with associated nutritional information and KH exchange values
- 🍫 Snacks in handy portion packs
- 🌾 A 6-day challenge with a meal plan and exercise plan
- 🍞 Omega 3 fiber rich bread mix
- 📘 Inspiring recipe booklet and an extensive information bundle
This box is ideal for those who have just been diagnosed, but also for those who want to eat breakfast more consciously without blood sugar spikes.
Common Breakfast Mistakes for Diabetes ❌
❌ Too many fast carbohydrates
Bread, fruit juice and sweet spreads can quickly raise blood sugar levels. Especially when eaten on an empty stomach.
❌ Low-fat yogurt and light products
These often contain added sugars to compensate for the loss of taste. It is better to choose full-fat yoghurt with natural fats.
❌ No proteins
A breakfast without proteins (e.g. just a banana or a sandwich) is more likely to cause an energy dip.
❌ Fruit juice = sugar bomb
A glass of orange juice contains almost as much sugar as a cola. Instead, choose a piece of fresh fruit with fiber.
How do you know if your breakfast is well composed?
Ask yourself these questions:
- Does it contain at least 10g of fiber?
- Does it contain a protein source (eggs, yoghurt, nuts, seeds…)?
- Did I use anything with healthy fats?
- Have I avoided added sugars?
Also use trusted apps like MyFitnessPal or Yazio to check ingredients. Or check out Diabetes Liga for more info.
Who is a diabetes-friendly breakfast important for?
Not only people with diabetes type 1 or 2. Also people with:
- 🔹 Prediabetes
- 🔹 Gestational Diabetes
- 🔹 Insulin resistance
- 🔹 PCOS
- 🔹 Overweight
- 🔹 An energy crash after breakfast
…can benefit from a balanced breakfast.
Finally, start your day consciously 🌞
A good breakfast sets the tone for the rest of the day. So choose foods that keep your blood sugar stable, give you energy and nourish your body instead of just filling it up.
🧡 Need help with this? Our diabetes box is a simple and tasty way to get started.
