This week I received the following question from :

I have type 2 diabetes and am having trouble with breakfast.  It seems so many breakfast foods are high in carbs.  Could you give me some breakfast ideas that are diabetic friendly?

Pancakes, waffles, toast, bagels, biscuits, cereal, milk, orange juice, muffins, grits, hashbrowns, oh my! Yes, you do have a point, it can be tough to find low-carb breakfast options. It doesn’t mean you can’t have these things, but there are smart choices you can make to keep those carbohydrates in moderation. There are many ways you can cut back and still enjoy a delicious, energizing, meal. What better way to make you feel great than starting the most important meal of the day on the right track. 

One of the ways you can cut back on your carbohydrates and still feel satisfied is concentrating on adding protein and healthy fats to your meal. This can include eggs, or even better, egg whites or egg beaters to reduce cholesterol and saturated fat. You can have a piece of meat such as bacon or sausage. These items should be kept in moderation because of the saturated fat, so you might try turkey bacon, canadian bacon, or a lean slice of ham.  An example of a healthy fat is adding nuts to your breads, waffles, or pancakes.

If you drink juice, try a piece of fruit instead. It has more fiber, is more filling, and won’t raise your blood sugar as high. Also, who says you can’t have vegetables at breakfast?? Non-starchy vegetables found in salsas for example, are considered a free food, and are so tasty on eggs or an omelette.  You can stuff omelettes with onions, peppers, mushrooms, to name just a few, all free foods.  Just watch out for your portion of starchy vegetables such as potatoes or corn.

As for your breads (pancakes, tortillas, toast, waffles, muffins, etc.), aim for whole grain, and incorporate it into your carbohydrate meal budget. (2-3 servings for women, 3-4 for men). For example, a cup of milk, a  tennis-ball sized piece of fruit, and a slice of whole wheat toast is a total of 3 carbohydrates. Then add your non-carbohydrates: an egg and a lean meat. Voila! A complete and quite satisfying breakfast that won’t send your blood sugar through the roof.

End the days of running on a doughnut with a cup of coffee, or eating that mountain of pancakes, and make your breakfast work better for you. Take a little extra time for yourself in the mornings before blasting off to work or school.  You may be surprised how much more energy you have in your daily routine!

Are you drooling yet?? I am…