Start With Small Changes to Your Breakfast

In the United States, as the science writer Gary Taubes says, breakfasts have become “lower-fat versions of dessert.” Sometimes a busy morning has us rushing out the door, and grabbing a quick bite without thinking about how much sugar is in the cereal bar, sugar, and cream in coffee or strawberry yogurt. According to experts, a typical adult should not eat more than 50 grams (or about 12 teaspoons) of added sugars per day, and closer to 25 is healthier.

People living with diabetes have to be aware of their blood glucose levels. Because of this, members need to be especially mindful of what they eat. DiabetesTeam members share 3 strategies that they have found to be helpful to eat (and still enjoy breakfast):

Strategy 1: Eat protein at breakfast. Members say that making protein a part of breakfast keeps them full until lunchtime.

• My breakfast today consists of 2 eggs on a piece of cured ham, 4 strawberries and my 3- minute biscuit, which will not spike sugar...it’s made of coconut flour.

• This is what my dietician recommended for my breakfast…

• Instead of cereal for breakfast, this is what I have…

Strategy 2: Eat more vegetables and fruit. Including vegetables and fruit helps start the day right.

• Pre-packaged oatmeal like apple cinnamon or maple has lots of sugar.. try original and add this in...

• I keep my breakfast and lunch simple…

• I have cut most carbs from my diet - but I do eat fruit. These are my go to…

Strategy 3: Eat smaller portions. Eating smaller portions works for some members.

• I have a small breakfast. For example, I’ll have 2 eggs scrambled with fresh green peas or a 2-egg omelet with tomato and a small portion of grated cheddar.

Strategy 4: Try to cut down on eating breakfast foods with added sugar.

• Remember, cereal is a grain, grain is all sugar. Breakfast should include…

• I have found I like yogurt as a snack/breakfast. Does anyone know of a low or no carb way of adding a little crunch?

• Eat a healthy, low sugar breakfast for regulating high blood sugar levels.

Strategy 5: Drink enough water.

• Water keeps me full and flushes my kidneys…

• Also, give lemon juice water a try to keep your sugar level balanced first thing in the morning.

Strategy 6: Keep track by writing down everything you eat (even when you cheat!)

• One thing I have found invaluable is keeping a food diary.

• A food diary is good because it helps you stop and think instead of automatically sticking food in your mouth and feeling guilty after.

Have another topic you'd like to discuss or explore? Go to DiabetesTeam today and start the conversation. You'll be surprised just how many others may share similar stories.

Feel free to ask a question here.