Diabetes can be tricky to navigate. On the one hand, monitoring blood sugar and insulin can keep it manageable. But on the other hand, paying careful attention to diet helps diabetics get through the everyday. And breakfast is rough, with so many sugary options. That’s why these 15 breakfast ideas for people with diabetes are so helpful.
Spinach Eggs
Spinach and eggs blend so well together that it’s a natural option for starting the day. Even better, this is a low-carb recipe, so there are no sneaky extra sugars from carbs.
You need: 4 eggs, 100 g spinach, 1 garlic clove, 1 tbsp oil, salt, pepper.
- Wilt spinach with garlic in oil.
- Pour in whisked eggs.
- Scramble 2–3 min.
Blueberry Overnight Oats
One of the worst things for some people is dragging yourself out of bed and then having to actually fix something for breakfast. Overnight oats are prepared the night before, so it’s like a free breakfast. These are packed with delicious blueberries, giving the body good sugars to fuel you through the day.
You need: 100 g oats, 200 ml milk, 100 g yoghurt, 1 tbsp honey, 100 g blueberries.
- Stir oats, milk, yoghurt and honey.
- Add berries.
- Chill overnight.
Coconut Flour Pancakes
Coconut flour is similar to regular flour, but with one big difference. It’s very low in carbs, making these pancakes a much healthier option, especially for those with dietary concerns. Combine these with blueberries or coconut yogurt for a great start to the day.
You need: 60 g coconut flour, 4 eggs, 120 ml milk, 1 tbsp honey, 1/2 tsp baking powder, butter.
- Whisk the batter and rest 5 min.
- Cook small pancakes in butter 2 min per side.
- Serve with berries.
High Protein Breakfast Burrito
This breakfast burrito contains proteins and healthy ingredients instead of the fats and sugars you usually see. As a bonus, it’s perfect to make and freeze for easy breakfasts all week.
You need: 4 eggs, 4 tortillas, 100 g black beans, 50 g cheese, 1 tomato, salsa.
- Scramble the eggs.
- Fill tortillas with eggs, beans, cheese and tomato.
- Roll and toast 1 min per side.
Scrambled Egg Whites with Tomatoes and Feta
Egg whites are another secret weapon when trying to find ways to reduce cholesterol in the diet. This recipe makes up for the lost flavor with cherry tomatoes, feta, garlic, and parsley.
You need: 6 egg whites, 2 tomatoes, 50 g feta, 1 tbsp oil, basil, pepper.
- Fry tomatoes 2 min.
- Pour in egg whites and scramble.
- Top with feta and basil.
Sweet Potato Kale Hash
Kale is a diet food staple, and sweet potatoes are regular potatoes’ friendly cousin. Both are very high in fiber and when this hash is topped with a fried egg, it’s a taste sensation.
You need: 2 sweet potatoes, 100 g kale, 1 onion, 2 tbsp oil, 1 tsp paprika, 4 eggs.
- Dice and fry sweet potato 10 min.
- Add onion, kale and paprika for 5 min.
- Top with fried eggs.
Crustless Quiche
There’s nothing quite like a perfectly cooked quiche. Light, fluffy and delicious, it’s hard to beat. Unless, of course, you omit the crust, and a lot of carbs along with.
You need: 6 eggs, 150 ml milk, 100 g cheese, 100 g spinach, 1 tomato, salt.
- Whisk eggs with milk and cheese.
- Pour over vegetables in a greased dish.
- Bake at 180°C for 30 min.
Ricotta Egg Bites
Egg bites are like tasty little flavor explosions you can load up with whatever tasty ingredients you like. They are easy to throw together, and since they’re small, there’s nothing wrong with having a bunch of them.
You need: 6 eggs, 100 g ricotta, 50 g spinach, 30 g parmesan, salt.
- Blend eggs with ricotta.
- Divide into greased moulds with spinach.
- Bake at 175°C for 20 min.
Fluffy Whole Wheat Waffles
It’s funny, adding whole wheat flour doesn’t usually change the flavor of baked goods; it enhances them. And these fluffy, whole-wheat waffles have loads of flavor to start your morning right.
You need: 200 g wholemeal flour, 2 tsp baking powder, 2 eggs, 300 ml milk, 2 tbsp oil, 1 tbsp honey.
- Whisk batter.
- Cook in a hot waffle iron until crisp.
- Serve with fruit.
Mango Protein Smoothie
Smoothies may seem simple, just throw a few things into the blender and run it for a minute. But there is a fair amount of art to it, and this blog gives lots of good tips to make a perfect one. As a bonus, it offers almost unlimited adaptability.
You need: 1 mango, 200 ml milk, 150 g yoghurt, 1 scoop protein powder, ice.
- Put everything in a blender.
- Blend until smooth.
- Pour and serve.
Copycat Gluten-Free Reese’s Puffs Cereal
This cereal is not only a copy of the chocolate and peanut butter cereal, it’s also grain-free, sugar-free, low-carb, and has a simple ingredient list.
You need: 100 g peanut butter powder, 100 g cocoa-flavoured puffed rice, 2 tbsp honey, 1 tbsp coconut oil.
- Warm honey and oil with peanut powder.
- Coat the cereal.
- Cool on a tray and break into pieces.
Lemon Protein Chia Seed Pudding
Chia pudding is truly a breakfast superfood. It’s packed with protein, infinitely customizable, and can be put together the night before, saving non-morning people the extra processing power in the morning.
You need: 4 tbsp chia seeds, 250 ml milk, 1 scoop vanilla protein powder, 1 lemon, 1 tbsp honey.
- Whisk chia, milk, protein, zest and juice.
- Stir again after 10 min.
- Chill overnight.
Apple Carrot Pancakes
These pancakes are low-carb and packed with fiber. But they are also loaded with so many amazing flavors that it’s hard to believe.
You need: 150 g flour, 1 tsp baking powder, 1 egg, 200 ml milk, 1 grated apple, 1 grated carrot, 1 tsp cinnamon.
- Mix batter and fold in apple and carrot.
- Fry spoonfuls in a pan 3 min per side.
- Serve with yoghurt.
Poached Eggs
There’s nothing like a good poached egg for breakfast. But this egg is bulked up with quinoa and avocado for a really tasty meal to start things off right.
You need: 4 eggs, 1 tbsp vinegar, salt, toast.
- Simmer water with vinegar, make a gentle whirl.
- Slide in each egg and cook 3 min.
- Lift out and serve on toast.
Tortitas de Berro (Guatemalan Watercress Fritters)
These watercress fritters are little egg cakes loaded with tasty watercress leaves. They come out more like baby omelets, light and fluffy and delicious.
You need: 2 bunches watercress, 3 eggs, 3 tbsp flour, 1 tomato, oil, salt.
- Chop cress and mix with eggs, flour and tomato.
- Fry spoonfuls in oil 2 min per side.
- Drain and serve warm.
18 Foods You Should Eat Every Day
There are many foods, such as leafy greens, berries, and whole grains, which are full of things like vitamins, minerals, and antioxidants that help your body function at its best. Experts recommend you should eat these 18 foods every day to live a healthier life.
Read: 18 Foods You Should Eat Every Day
15 Foods You Shouldn’t Eat After 50
Age is just a number, but not regarding eating habits. The older you grow, the more your body needs nutritious food to stay fit and healthy. While there are many things you’re encouraged to eat, when you cross 50, your go-to foods can’t look the same as they once were. Your body is changing, and so should your eating habits.
Read: 15 Foods You Shouldn’t Eat After 50
18 Ultra-Processed Foods You Should Avoid
Ultra-processed foods are full of additives, preservatives, and unhealthy fats that are bad for your body. While they may be tempting, the long-term effects of eating these foods can include obesity, heart disease, and other chronic health problems. Avoid these 18 ultra-processed foods to live a healthier life.
