7 foods to include in your breakfast for prediabetes (with recipes!)

A healthy breakfast is an essential part of any weight loss plan. But when you have prediabetes, you need to pay special attention to what you eat first thing in the morning.

If you have prediabetes (or type 2 diabetes), you have probably heard that should avoid sugary drinks and processed foods and it's true in most cases but with the right combination of foods, you can still eat those things —stick around Well + Easy and you'll learn how. That being said, to start you want to focus on eating whole grains, lean protein, fruits, vegetables, and dairy products. The number one thing is making sure you eat enough fiber each day. Fiber helps keep blood sugar levels steady throughout the day.

Before we jump into the importance of breakfast for prediabetes, let's start with the basics.

What is prediabetes?

Prediabetes is when blood sugar levels are higher than normal but not high enough to be classified as diabetes. It is also known as pre-diabetes because people who have it often don't know they have it until they develop symptoms such as fatigue, weight loss, frequent urination, blurred vision, and increased thirst. 

Recommended reading: Prediabetes Diet Plan for Beginners (includes free meal plan and recipe book!)

What is a low glycemic diet?

At Well + Easy we specifically offer advice about the low glycemic diet. The term low glycemic refers to foods that cause less of an immediate rise in blood sugar levels after eating. This type of food helps stabilize blood sugar levels throughout the day. This matters especially in the morning to help reduce highs and lows in energy, eliminate cravings, and avoid afternoon crashes which typically lead to binge eating. 

"I am so excited to learn about low glycemic foods. I have been eating this way now for a couple weeks and I don’t have crashes, I’ve even lost a pound and  a half And I don’t ache from the inflammation from sugar. Plus, the cravings for all the bad sugar are so much less! I’m really enjoying learning all about this way of living." —Julie

The importance of a low GI breakfast if you have prediabetes

Starting your day with a low glycemic breakfast is crucial if you have prediabetes because it can significantly influence your blood sugar levels and overall health. Foods with a low glycemic index (GI) digest and absorb more slowly, leading to a gradual rise in blood sugar levels rather than a sharp spike. This slow release helps you maintain stable blood sugar levels throughout the morning, reducing the risk of insulin resistance, which is a key factor in developing type 2 diabetes.

The right low GI breakfast for prediabetes will help you

• Curb late-night snacking and sugar cravings later in the day
• Kickstart stubborn weight loss
• Balance your hormones
• Train your body to release fat instead of store it
• Keep your blood sugar balanced and feel 10x better in your body throughout the day

By choosing a low GI meal to start your day, you can better manage your blood sugar levels, potentially delaying or preventing the progression to type 2 diabetes. Moreover, a breakfast that includes low glycemic options often contains high amounts of fiber, proteins, and healthy fats, which can support weight management, another important aspect of managing prediabetes.

Opting for a low glycemic breakfast is a strategic choice that can help stabilize your energy levels, curb cravings, and improve your overall metabolic health.

To learn more about the low glycemic diet and why it’s recommended for people with prediabetes, check out our article: The Low Glycemic Eating Diet Plan

7 foods to help kickstart your day if you’re prediabetic

These are low glycemic foods you want to start adding to your breakfast each morning. These are not meant to be eaten alone, however. You’ll want to use them as the starter ingredients to make whole, balanced, low GI-friendly meals. 

1. Eggs

Eggs are a great way to start your day off right. They provide protein, vitamins, and minerals that help keep your body running smoothly. Egg yolks are rich in cholesterol, but they also have high levels of lutein and zeaxanthin, two antioxidants that protect eyesight. Eggs are also loaded with vitamin D, which helps regulate blood sugar levels.

Eggs are one of the most versatile foods around. You can use them in everything from omelettes to scrambles to frittatas. And while eggs are often thought of as a breakfast food, they can be enjoyed at any hour of the day. In fact, eggs are a great source of protein throughout the day. A single egg contains 6 grams of protein, which is roughly half the amount found in a chicken breast.

🍊Try this low GI recipe: Air Fryer Omelette 

2. Oatmeal

Oatmeal is a good choice for breakfast because it provides slow-release energy and contains soluble fiber, which helps lower cholesterol. It’s also high in protein and low in fat. You can eat it hot or cold, and it doesn’t require cooking. Plus, it’s high in fiber, which makes it filling and keeps you feeling satisfied longer.

If you want to add some extra nutrients to your morning bowl of oats, try stirring in a tablespoon of ground flaxseed. Flaxseeds contain omega-3 fatty acids, which help reduce inflammation throughout the body. Try adding peanut butter to oatmeal for an extra boost of protein and flavor. 

🍊Try this low GI recipe: Cinnamon Oatmeal Pancakes

3. Yogurt

Probiotic yogurt is a great addition to any diet. It has been shown to help with digestion and reduce inflammation.

If you suffer from diabetes, you know how important it is to eat foods that contain probiotics. These bacteria help keep your digestive system running smoothly and prevent harmful bacteria from growing in your gut. The best type of probiotic yogurt contains live cultures, which means there are still living organisms present. You can find them at health stores or online.

🍊Try this low GI recipe: Coconut Yogurt Chia Pudding

4. Fruit

The best fruits to add to your breakfast include strawberries, blueberries, raspberries, blackberries, peaches, pears, apples, oranges, bananas, and plums. You can use fresh or frozen fruit, but if using frozen fruit, be sure to thaw them first unless it’s going into a smoothie!

Our choice: Blueberries!

Blueberries are loaded with antioxidants, fiber, and phytochemicals. Antioxidants help protect cells from damage caused by free radicals. Free radicals are unstable molecules that cause cellular damage. Fiber helps keep you regular and prevents constipation. Phytochemicals have been shown to prevent cancer and heart disease.

🍊Try this low GI recipe: Blueberry Turkey Breakfast Sausages

Get a 5-day low glycemic meal plan for prediabetes FREE when you sign up here.

Get results like Well + Easy member, Natalie:

“Thank you! The prediabetic plan was so helpful! I felt full throughout the day, lighter, and more confident in my food choices. It definitely helped me mentally as well because I finally understood what it was like to really care for my body from the inside out (really cool how food choices can impact the way we think). I lost 5.5lbs in about 1 1/2 weeks (225lbs to 219.5lbs). That was a really big deal for me because I had reached a plateau for months at 225lbs. I'm working on staying consistent so I can reach my goal weight of 164lbs and learn to maintain it.”

5. Whole grain cereals and bread

At Well + Easy, we love good carbs which makes whole grain cereals a great option for breakfast. They provide complex carbohydrates that give you sustained energy and help maintain blood sugar levels. Complex carbohydrates are digested slowly and provide long-lasting energy. Whole grains are also a good source of dietary fiber, which helps lower cholesterol and regulate bowel movements.

Whole grain bread has more fiber than white bread, which makes it easier to digest. It also contains more vitamins and minerals, such as iron, zinc, magnesium, and potassium. These nutrients help maintain blood sugar levels and reduce the risk of developing type 2 diabetes.

The best thing about whole grain bread is that it doesn't taste too different from regular white bread. You can use it to make sandwiches, toast, bagels, English muffins, pizza crust, and more. 

If you're looking for a healthier alternative to store-bought bread, try making your own at home. To do that, simply mix one cup of whole wheat flour with two cups of all-purpose flour. Add three tablespoons of honey, one tablespoon of salt, and one teaspoon of baking soda. Mix well until combined. Next, add four eggs and beat them into the dough. Finally, stir in one cup of milk and one tablespoon of vegetable oil. Let the dough rest for 10 minutes before rolling it out onto a floured surface. Bake the bread according to flour package directions.

🍊Try this low GI recipe: Turkey & Cheese Breakfast Plate

6. Salmon

Salmon is a great source of omega-3 fatty acids, which are essential fats that play a role in brain development and cardiovascular health. Omega-3s are also anti-inflammatory and may help treat depression. Salmon is also a good source for selenium, which is an antioxidant and helps the thyroid gland work properly. Selenium is also necessary for normal hair and nail growth.

🍊Try this low GI recipe: Smoked Salmon Egg Cups

7. Almonds

Almonds are a great snack option. They are high in monounsaturated fat, which lowers “bad” LDL cholesterol while increasing “good” HDL cholesterol. Monounsaturated fats also improve insulin sensitivity, which means your body uses glucose more efficiently. This can come in the form of unsalted and unsweetened almond butter or chopped and added to yogurt, oatmeal, smoothies, and more.

🍊Try this low GI recipe: Coconut Almond Porridge

 

Recently diagnosed or close to becoming pre-diabetic?

You don’t have to embrace it, you can reverse it and that starts with diet. Use this 5-day meal plan to get started in the right direction today.

Frequently Asked Questions

1. What are the best types of breakfast foods for managing prediabetes?

   • Look for breakfast options that are high in fiber, protein, and healthy fats while being low on the glycemic index. Foods like whole grain oats, eggs, Greek yogurt, nuts, seeds, and low-glycemic fruits (such as berries) are excellent choices. These foods help stabilize blood sugar levels and keep you feeling full longer.
     
     

2. Can I still eat cereal for breakfast if I have prediabetes?

   • Yes, but choose cereals that are high in fiber and low in sugar. Look for whole grain or bran cereals with at least 5 grams of fiber per serving and less than 5 grams of sugar. Avoid cereals with added sugars and refined grains as they can cause blood sugar spikes.
     
     

3. Are smoothies a good breakfast option for prediabetes?

   • Smoothies can be a good option if made with the right ingredients. Use a base of unsweetened almond milk, low-fat yogurt, or water, and add low-glycemic fruits like berries, a handful of spinach or kale, and sources of healthy fats and proteins such as chia seeds, flaxseeds, or a scoop of nut butter. Be mindful of portion sizes to keep sugar intake in check.
     
     

4. How can I make a quick and prediabetes-friendly breakfast if I'm short on time?

   • Quick and healthy breakfast options include overnight oats prepared with unsweetened almond milk, chia seeds, and berries; whole-grain toast with avocado and egg; or Greek yogurt topped with a mix of nuts and seeds. These can be prepared in advance or quickly assembled in the morning.
     
     

5. Is it okay to have fruit for breakfast if I have prediabetes?

   • Yes, fruit can be part of a healthy prediabetes breakfast, but choose fruits with a lower glycemic index, such as berries, cherries, apples, and pears. Pairing fruit with a protein or healthy fat, like yogurt or nuts, can also help slow down the absorption of sugar and prevent blood sugar spikes.
     
     
6. Can I have coffee if I have prediabetes?
   • Yes, you can enjoy coffee even if you have prediabetes, but it's important to be mindful of how you consume it. Drinking coffee black or with a small amount of milk or a milk alternative is generally fine. However, be cautious with added sugars, syrups, and high-fat creamers, as these can quickly turn a healthy habit into one that negatively impacts your blood sugar levels. Some studies suggest that moderate coffee consumption may actually improve glucose metabolism, but it's essential to keep your overall dietary patterns in mind. If you're sensitive to caffeine, consider limiting your intake or opting for decaffeinated versions to avoid potential impacts on your blood sugar control.
     
     

If you're looking to...

✅ Prevent or reverse Pre-Diabates and Diabetes

✅ Curb late-night snacking and sugar cravings

✅ Kickstart stubborn weight loss

✅ Balance your hormones

✅ Train your body to release fat instead of store it

✅ Get motivated to make a change for good

✅ Keep your blood sugar balanced and feel 10x better in your body

Then be sure to grab the 5-day meal plan here to get a head start. Can't wait to support you!

You Might Also Like:

• Prediabetes Diet Plan for Beginners