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

low glycemic diet prediabetes
breakfast for prediabetes

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 should avoid sugary drinks and processed foods. Instead, focus on eating whole grains, lean protein, fruits, vegetables, and low-fat dairy products. You also need to make sure you eat enough fiber each day. Fiber helps keep blood sugar levels steady throughout the day.

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

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. 

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 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 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 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 recipe: Blueberry Turkey Breakfast Sausages

Get a 7-day low glycemic meal plan for prediabetes FREE when you sign up here: Well + Easy Starter Kit


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 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 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 recipe: Coconut Almond Porridge


Looking for more recipe inspiration?

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