Breakfast is an important part of a healthy eating pattern for people living with diabetes.
Breakfast can:
- HELP stabilize blood sugar levels
- IMPROVE insulin sensitivity
- PROVIDE sustained energy for the day
A well-balanced breakfast should aim to include high fibre carbohydrates, protein and healthy fats. Build your breakfast following the plate method.
Mix and match one item from each column to change things up each day:
| Grains & Starches* | Proteins | Vegetables & Fruits |
| Oats (1/3 cup dry, 1 cup cooked) | Egg (2) | Avocado (1/2) |
| Whole wheat bread (2 slices), bagel (1/2), English muffin | Hemp, pumpkin or sunflower seeds (1/4 cup) | Mixed berries (1 cup) |
| Chapati, roti, paratha (2x6 inch rounds) | Nuts, peanuts (1/4 cup) | Tomato (1) |
| High fibre cereal (1 cup) | Nut or seed butters (2 Tbsp) | Banana (1/2) |
| Tortilla or flatbread (2x6 inch rounds) | Low fat cottage cheese (1/2 cup) | Orange or apple (1) |
| Sweet potato or potato with skin on (1 medium) | Plain, low fat Greek yogurt (3/4 cup) | Applesauce (1/2 cup) |
| Rice (2/3 cup cooked) | Lentils or legumes (3/4 cup) | Spinach, kale, collards (1 cup) |
| Plantain, green (1/2 cup) | Protein powder (1 scoop) | Peppers (1 cup) |
| Cornmeal, cooked (1 cup) | Cooked or canned meat or fish (2 oz | 60 g) | Cabbage (1 cup) |
| Tofu (3 oz | 85 g) | Melon (1 cup) | |
| *Provides 30 g carbohydrate, reference amounts per Canadian Nutrient File. Reference: https://pmc.ncbi.nlm.nih.gov/articles/PMC4863265/ | ||
Visit www.diabetes.ca for more healthy eating tips and recipes!