backup og meta

Best Breakfasts for Diabetics

Medically reviewed by Mae Charisse Antalan, MD · General Practitioner

Written by Hello Bacsi · Updated Mar 13, 2023

    Best Breakfasts for Diabetics

    What’s the best breakfast meal for diabetes? Breakfast for diabetics should be full of nutrients to help keep you full for a long time without affecting the glycemic index.

    Breakfast is the most important meal of the day. This can be especially true if you have diabetes. Research has shown that for people with type 2 diabetes, skipping breakfast causes blood sugar levels to fluctuate throughout the day.

    In other words, energizing the body before starting the day is a priority and should not be taken lightly. But what are the best breakfast meals for diabetes? 

    Tips for Creating a Diabetes-Friendly Breakfast

    A breakfast meal for diabetes patients starts with healthy ingredients because they don’t spike blood sugar. Some ideas for this list include:


    Eggs are low in carbohydrates and rich in protein that helps prevent blood sugar spikes. This advantage makes eggs a great breakfast choice for people with diabetes.


    Brown rice, black brown rice, red brown rice, corn, oatmeal, toast, whole-wheat foods, English muffins, and whole-grain tortillas are all staples. High in fiber, these can slow the absorption of sugar into your bloodstream.

    Greek Yogurt

    Greek yogurt has more protein and fewer carbs than traditional yogurt. Plus, probiotics from Greek yogurt can help lower your blood sugar.

    Cottage cheese

    Cottage cheese is not only delicious but also high in protein and low in carbs, making it diabetic-friendly.


    Berries, melons, peaches, grapes, apples, oranges, and mangoes are all good breakfast choices for people with diabetes. The reason is that these fruits have a moderate amount of sugar and are rich in fiber.


    Breakfast meals for diabetes patients should have a variety of vegetables such as broccoli, tomatoes, cucumbers, mushrooms, squash, kale, and asparagus, among others, to supplement fiber and essential vitamins and minerals. 

    Good fats

    Consuming foods rich in good fats, such as avocados, olive oil, and nuts not only keeps you fuller for longer, but is also good for your heart.


    One of the main goals of breakfast is to keep you full until lunchtime. Having breakfast with protein-rich foods such as pork, chicken breast, and beef can help reduce cravings too, thereby helping to keep blood sugar levels under control.

    Green Tea and Coffee

    These two drinks are great to start your day because they contain caffeine that improves alertness and mood and metabolism. Coffee and green tea are rich in antioxidants that help protect the brain, nerves, and heart, which are useful for people with diabetes when consumed in moderation.

    Breakfast Meal for Diabetes Suggestions

    Some suggestions for a delicious and nutritious breakfast that you cannot ignore include:

    Fried Eggs Served with Wholemeal Bread

    Whole wheat bread with an egg fried in olive oil is another suggestion for a diabetic breakfast. This delicious dish is both high in protein and doesn’t take too long to make. If you want a richer taste, serve with half an avocado.

    Salad Mixed with Boiled Chicken Breast

    Vegetables combined with boiled chicken breast makes for a delicious and nutritious breakfast those with diabetes.

    Oats and Fresh Fruit

    Starting the day with a bowl of oatmeal with fresh fruit is an interesting choice. You can vary by adding nuts (chia seeds, sesame seeds, flax seeds) or nuts (pistachios, walnuts, almonds). The interesting thing is that to have this delicious and filling dish, you don’t have to spend much time in the kitchen. Adding a little cinnamon powder will help create aroma and support blood sugar balance.

    Greek Yogurt

    Greek yogurt served with fresh fruit is not only good for your glycemic index but also helps the digestive system work more efficiently.

    Key Takeaways

    Hopefully, through the article, diabetics or caregivers have gained useful information in choosing foods and building breakfast menus for diabetics to control blood sugar effectively.

    Learn more about Type 2 Diabetes here


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Medically reviewed by

    Mae Charisse Antalan, MD

    General Practitioner

    Written by Hello Bacsi · Updated Mar 13, 2023

    advertisement iconadvertisement

    Was this article helpful?

    advertisement iconadvertisement
    advertisement iconadvertisement