4 Healthy Breakfasts If You Have Diabetes

Bread and avocado can also be part of a healthy and nutritious breakfast, as long as they are portioned carefully and combined with fruits.

Whether you work from home and have an hour available daily to prepare this meal or you have to rush to the office, there is a world of healthy breakfast recipes for people with diabetes.

The best way to prepare any of these nutritious and healthy breakfasts starts when choosing foods at the grocery store.
Having an ample supply of fresh fruits and vegetables at home can make eating healthy much easier. Here are some options:

Menu 1 | Avocado and Cheese Roll-Ups

This recipe is perfect for those who like to start the day with a small dose of avocado-flavored enjoyment.

The ingredients needed are:

  • 1/2 avocado peeled and cut into slices
  • Two slices of light fresh cheese
  • 2 whole wheat tortillas

Warm the whole wheat tortillas for a few seconds in the microwave, or directly in a frying pan. Fill the tortillas with the avocado slices, the queso fresco and a light touch of salt. You can also add lettuce, if you have time to wash and chop it.

It is good that you choose whole wheat tortillas because they add a good touch of fiber, which is very beneficial for your health.
To accompany the avocado tacos you can drink a small glass of natural orange juice and add a cup of fruit, which could be a portion of diced apple.

Menu 2 : Fruit Salad Fantasy

This is one of the healthy breakfasts for diabetic patients that requires almost no previous preparation, so it is perfect if you have little time before getting ready for your daily routine.

To prepare it you need:

  • 1 medium apple, peeled and cut into cubes.
  • 1/2 banana cut into cubes
  • 5 strawberries cut in half
  • ½ cup plain yogurt

For the best result, use the fruits with the peel, mix the already cut fruits first and then add the natural yogurt. Accompany the fruit salad with a glass of skim milk and a handful of dried fruits such as peanuts or nuts.

Fruits such as watermelon or grapes are not recommended for this preparation because they have the ability to be absorbed immediately in the digestive system, transforming very quickly into sugars.

Menu 3 : Fresh cheese sandwich

It is often thought that bread is one of the carbohydrates that should be completely discarded from healthy breakfasts, but in reality the important thing is that you choose whole-grain varieties of bread.

For this first meal of the day you need:

  • Two slices of whole wheat rye bread (equivalent to about 40 grams).
  • A portion of fresh white cheese
  • A glass of skimmed milk of 200 milliliters
  • One chopped apple

Wholemeal rye bread is a carbohydrate that takes longer to convert into sugar (its glycemic index is 46), compared to the traditional white bread variety which has a very high glycemic index (70).

It would be great if you accompany this cream cheese sandwich with a glass of milk, to which you can add cocoa, and a medium-sized fruit to complete the servings.
This is a good first exercise for patients to learn to balance their meals and remember that they can enjoy a good breakfast, they just need to watch their daily portion sizes.

Menu 4 | Oatmeal Bowl

When the weekends come, you can prepare a breakfast that mixes several essential components for a nutritious meal.

To prepare it you need:

  • One cup of oatmeal
  • One hard-boiled egg
  • A 200-milliliter glass of skimmed milk
  • A pear cut into cubes

This combination has a good balance of carbohydrates, proteins, fats and fruits.

If the daily dynamics force you to eat breakfast away from home, try to respect the portions and follow the most basic guidelines for a good healthy diet: better roasted or steamed than fried or breaded.
Your breakfast will stand out if it includes lots of vegetables or lots of fruit, rather than high in beef or chicken. In the end, the trick is to choose well.

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