Using leftover vegetables from the night before is a great way to increase your nutrition, prevent spoilage, and boost your fiber content to help keep you full. Roasted vegetables add a nice texture and sweetness to an omelet.

Ditch the granola and syrupy fruit and use plain Greek yogurt which contains more protein than regular yogurt and fresh or frozen fruit for a high-protein, high-fiber, satisfying breakfast. Top with chopped nuts for added crunch, flavor, protein, and healthy fats.

Simple and satisfying. Avocado contains heart-healthy fat and fiber—and makes a great substitution for mayonnaise. Simply blend chopped hard-boiled eggs with avocado and fill a tortilla wrap. Quinoa is a low-glycemic, high-fiber, high-protein seed. It makes a great swap for oatmeal and is naturally gluten-free.

Try adding canned pumpkin for added vitamin A and fiber and top with blueberries. Instead of grilled cheese, make a grilled peanut butter sandwich on whole-grain bread. Chop up a few strawberries for added fiber and sweetness. The combination of protein and fiber will help you stay full and satisfied.

These pancakes contain protein and fiber and have only two ingredients. Simply blend two large eggs with a medium-sized banana and cook in a lightly oiled pan. Flip when bubbles appear on the surface. Serve with warm berries. A slice of whole grain toast with mashed avocado topped with a fried egg will give you the fiber, healthy fats, and protein you need to start your day.

Steel-cut oats are less processed than regular breakfast oats and are a good choice for people with diabetes.

Cook them in unsweetened almond milk and add berries for extra fiber and healthy vitamins. A cottage cheese breakfast bowl is healthy and requires no cooking. Mix cottage cheese with plain Greek yogurt, nuts, unsweetened coconut flakes, and berries for a protein and fiber-rich breakfast. Smoothies are versatile and easy to make.

Just blend strawberries or your choice of low-glycemic fruits with unsweetened almond milk and plain Greek yogurt. Add avocado for an extra boost of healthy fats. If you have diabetes, eating a balanced breakfast that's low in carbohydrates can help you manage your blood sugar levels.

Your meal should include lean protein, healthy fats, fiber, and non-starchy vegetables. These can help to give your body energy while balancing out your blood sugar to begin your day.

A healthy breakfast is an important part of your self-care when you have diabetes. Look for meals that suit your taste with different combinations of nutritious foods. Sometimes individuals can have different dietary needs, so contact your doctor or nutritionist if you have questions.

They can help you to plan meals that meet your specific needs. Bi H, Gan Y, Yang C, Chen Y, Tong X, Lu Z. Breakfast skipping and the risk of type 2 diabetes: a meta-analysis of observational studies. Public Health Nutr.

Rabinovitz HR, Boaz M, Ganz T, et al. Big breakfast rich in protein and fat improves glycemic control in type 2 diabetics. Mekary RA. Breakfast skipping and type 2 diabetes: where do we stand?

The Journal of Nutrition. Evert AB, Dennison M, Gardner CD, et al. Nutrition therapy for adults with diabetes or prediabetes: A consensus report. Diabetes Care. Center for Disease Control and Prevention.

Drehmer M, Pereira MA, Schmidt MI, et al. Total and full-fat, but not low-fat, dairy product intakes are inversely associated with metabolic syndrome in adults.

doi: American Diabetes Association. Diets emphasizing the consumption of low glycemic index foods can improve cholesterol levels and decrease the risk of heart disease. Some evidence suggests that low glycemic index eating styles can promote fat loss.

However, more research is needed to determine if this diet is successful for sustainable, long-term weight loss. Traditional breakfast foods, like cereal and milk, pastries, or toast with jam, are rich in refined carbohydrates and high on the GI scale. While they are quick and easy, and enjoyable, they can wreak havoc on your blood sugar and may cause it to be elevated for the rest of the day.

Pairing foods that have a low GI with some lean protein and healthy fats will give you the energy you need to take on the day. Smoothies are an easy on-the-go breakfast that may also help increase feelings of satiety after a meal.

Dairy products like yogurt and kefir, which can make the base of a smoothie, are a good source of protein and are low on the GI scale. Plain kefir has a GI of 36 and plain Greek yogurt has a GI of They are also a perfect vehicle for getting a boost of nutritious fruits and veggies, and even some healthy fats.

Adding berries and other low glycemic fruits and vegetables like avocado, spinach, or kale add healthy fats, fiber, and antioxidants that are important for supporting your metabolic health too. This whole grain is rich in fiber and has about 6 grams of protein per serving.

It contains beta-glucan, a resistant starch, which helps slow the rate of carbohydrate absorption helping to reduce blood sugar spikes.

Oatmeal has a glycemic index ranging from 42 - 80 depending on how it is processed. Opt for steel-cut oats GI 42 or old-fashioned oats GI 55 instead of quick-cooking or instant oats which are higher on the GI scale. Adding low-glycemic fruit like blueberries GI 53 , a protein source, and healthy fats, like peanut butter GI 14 , makes this a great low-GI option for breakfast.

The fruit adds a sweet, tart bite and nut butter adds some creaminess making it a super satisfying breakfast. Grapefruit and other citrus fruits are a classic part of breakfast and the good news is they are low GI, with grapefruit at just Broiling caramelizes the sugar in the fruit which makes it taste even sweeter and just a little decadent.

And, it only takes a few minutes under the broiler before it is ready. Enjoy it with a slice of whole grain toast, avocado, and an egg for a hearty breakfast that will satisfy your sweet tooth and keep you going all morning.

Rich in protein, eggs go hand-in-hand with whole grains and veggies to give you a balanced breakfast that will keep you from scrounging through the kitchen again in an hour. Because eggs do not have carbohydrates, their glycemic index is 0, which makes them a great option to pair with foods like toast that may raise your blood sugar levels.

Another make-ahead option is egg muffins. Use your muffin tin and whip together eggs, veggies, and some herbs, and sprinkle with a little cheese. Bake them until they are light and puffy.

Cool and wrap them up individually and freeze them. You will have a delicious breakfast that you can reheat quickly even on the busiest of mornings. While beans may not be a typical breakfast item for some of us, in many parts of the world, beans are eaten throughout the day - and for good reason!

They are rich in fiber and protein and most beans are low GI too ranging from 28 - 54 on the GI scale. Adding beans to breakfast is also a good way to use up leftovers and give your breakfast a boost in fiber and protein.

Try a breakfast burrito using a whole grain or corn tortilla, scrambled eggs, and black beans. Seafood for breakfast, why not? Give your breakfast an omega-3 boost with the addition of protein-rich seafood.

Just as eggs are 0 on the GI scale, so are other protein foods like seafood. Salmon, tuna, or shrimp make a savory addition to an omelet or can be added on top of whole-grain toast with avocado spread.

Cottage cheese contains fewer carbohydrates than milk or yogurt, making it an incredible high protein, low glycemic index food. Make sure to select a variety with no additives, which can increase the glycemic index and carbohydrate content of this delicious snack.

Top it off with a low glycemic index fruit, like peaches GI This dish is super simple to prepare. Just measure out a single serving of cottage cheese one cup and slice a juicy peach up for a topping! Along with providing healthy fats that are satiating, nuts and nut butters add protein and plant-based omega 3s.

The protein is important for muscle strength and recovery, and the omega 3s help support your immune system and may help reduce inflammation.

Also, bananas are the ideal sweetener for smoothies, and green bananas can be especially helpful. Using bananas in a smoothie often eliminates the need for any added sweeteners. To make these energy boosting treat, blend 2 Tbsp almond butter, one frozen banana, 1 cup of unsweetened almond milk, ½ tsp ground cinnamon, and four to six ice cubes.

For an added protein boost, add in a scoop of protein powder. Those are six easy breakfast ideas to get you started, but there are plenty more low-GI foods that you can mix and match for endless breakfast ideas.

Are you ready to start incorporating low glycemic foods into your meals? Below are some times on how to integrate these yummy dishes into your daily routine. Whole foods are highly nutritious, containing abundant essential vitamins, minerals, and antioxidants.

Eggs are a good source of protein, which should be part of every healthy meal, including breakfast. You may have heard that increasing the proportion of protein in your diet can help blood glucose control. And research backs it up.

According to a study published in The American Journal of Clinical Nutrition , eating more protein is associated with an improved blood glucose response in those who have type 2 diabetes. The study concludes that eating one large egg a day may reduce the risk of diabetes while not adversely affecting the lipid profiles of those with prediabetes and type 2 diabetes.

A study appearing in the journal Diabetes Care with a follow-up of up to 20 years suggests that eating more than one egg a day could increase some people's risk of developing type 2 diabetes.

If you can tolerate eggs, add one to your healthy breakfast for a good dose of protein with one of our favorite egg recipes.

Eggs are substantial enough to keep you feeling full for hours. They go with various breakfast foods—toast comes to mind immediately.

We love this low-calorie recipe for Avocado Egg Toast from Eating Well. It uses a quarter of an avocado, a quarter teaspoon of ground pepper, one-eighth a teaspoon of garlic powder, and a fried egg atop a slice of whole-wheat or whole-grain toast garnished with one tablespoon of chopped scallions and a smidge of Sriracha.

The mouthwatering dish is also low in added sugars, making it a great addition to your first meal of the day. You likely know that dairy impacts blood glucose , but how do fermented dairy products affect your blood sugar, and what about yogurt in particular?

According to internal medicine physician Dr. Kelvin Fernandez, " plain Greek yogurt, often recommended for morning blood sugar management, is beneficial because it's high in protein and probiotics, which can support healthy gut bacteria and insulin sensitivity.

Combining Greek yogurt with a serving of nuts or seeds can provide a balanced, low-glycemic breakfast conducive to stable blood sugar levels. The information comes from a study by researchers from the Harvard School of Public Health , but research is still ongoing.

From the research there is on the subject, yogurt can be a good candidate for a healthy breakfast and may help regulate blood sugar levels. You also need two tablespoons of tart juice like cranberry, pomegranate, or cherry.

This can make it higher in sugar, so it may be good to consider this an optional ingredient. Apart from being quick to whip up, this one is doubly helpful if you want to control your blood sugar levels.

Both berries and yogurt can have positive effects on glycemic and lipid profiles. High-fiber foods can help mitigate glucose responses, and chia seeds are a good example. They are rich in protein, antioxidants, healthy fats, and fatty acids like omega-3s, all nutrients linked in some way or other with better blood glucose control.

Their soluble fiber and mucilage—the thick, gluey substance you see materialize when chia seeds are moistened—can help slow down digestion and lower LDL cholesterol.

One small study, published in Nature , found that eating bread incorporated with either whole or ground up chia seeds helped reduce blood glucose levels in healthy adults. Adding chia seeds to your breakfast is an excellent option for controlling blood sugar spikes.

So, dip a spoon into this delicious Chocolate Chia Seed Pudding with Almond Milk from Diabetes Strong. Of course, the type of bread you eat matters too.

White bread tends to be high in starch and low in fiber; it has a higher glycemic index GI , is digested quickly, and causes significant changes in blood sugar. However, whole-grain bread is high-fiber and has lower GI values, making it a better option when focusing on controlling blood sugar levels.

Remember to read the nutritional facts labels and look for percent whole-grain bread. Avocados are rich in monounsaturated fats, omega-3, and omega-6 fatty acids.

All these seem to play a role in the healthy functioning of the heart and circulatory system. As far back as , in research published in The New England Journal of Medicine , researchers have found that including monounsaturated fats in your diet could improve glycemic control.

This super simple recipe from Diabetes Food Hub should allow you to have the right start to your day.

The Avocado Toast with Turkey Bacon and Tomato recipe comes from the nutrition experts at the American Diabetes Association. A smoothie is chock full of the nutrients of its constituent ingredients and comes in a neat little sippable package.

This super simple recipe from Diabetes Food Hub should allow you to have the right start to your day. The Avocado Toast with Turkey Bacon and Tomato recipe comes from the nutrition experts at the American Diabetes Association.

A smoothie is chock full of the nutrients of its constituent ingredients and comes in a neat little sippable package. However, there are upsides to smoothies, too. A study on two commercially available fruit smoothies found that each contained a good amount of fiber and had a low glycemic index GI.

However, the glycemic load that they produced was medium and borderline low. This simple calorie recipe from Cook Gem would make an excellent addition to any breakfast table.

To whip it up, you need one cup of almond milk, one teaspoon of lemon juice, one cup of baby spinach, half an avocado, one cup of blueberries, half a cup of strawberries, and one tablespoon of hemp seeds.

A pinch of cinnamon powder will give your drink a mellow flavor profile. You can also modify this to suit your tastes—add a different type of leafy green, consider other berries, etc. Most non-starchy and leafy green vegetables are low-fat and low-carb.

These include carrots, broccoli, cauliflower, spinach, tomatoes, mushrooms, and asparagus. Remember to add a source of protein to your meal too. A veggie omelet with simple garden vegetables is our pick for a delicious savory start to your morning. This one comes from Diabetes UK.

The recipe uses two eggs, a pinch of white pepper, one teaspoon of rapeseed oil our Nutrition Team suggests replacing this with olive or avocado oil , and grams sliced mushrooms, and one chopped spring onion. You can add 10 grams of low-fat cheddar cheese to make it more delectable.

From nut butter to granola, nuts, and seeds are typically part of a healthy breakfast. They have vitamins, minerals, monounsaturated and polyunsaturated fatty acids—the good kind.

Overall, they have a healthy nutritional profile. According to a study published in the journal Nutrients , nuts contain compounds that help balance insulin and glucagon, both hormones involved in maintaining blood glucose levels. So including a healthy mix of nuts and seeds in your diet is a great idea.

Good options to help balance blood sugar levels include almonds, cashew nuts, pistachios, peanuts, walnuts, flaxseeds, and pumpkin seeds. This recipe for Oatmeal Muffins topped with Pumpkin Seeds and Nuts from Diabetic Foodie uses simple ingredients and is a low-sugar breakfast option.

And, of course, top it all off with some pumpkin seeds, unsweetened coconut chips, and almond slivers. Fatty fish, like salmon, contain high amounts of protein and omega-3 fatty acids. High-protein foods are generally linked with more stable blood sugar levels.

There seems to be a lot of advice on how eating salmon may be good for blood glucose levels. However, there may not be enough research to connect the dots between salmon and lowered blood glucose levels. That is to say that salmon is still a healthy food , high in protein and B vitamins, loaded with minerals and antioxidants, and possibly benefitting heart and brain health.

Combine the goodness of avocado, eggs, and whole-grain toast with the flavor profile of smoked salmon to light up your palate in the morning with this recipe from Bon Appétit. Your blood sugar levels can significantly impact how your body feels and functions. When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Ready to take the first step? Start with our quiz to see how Nutrisense can support your health. Amanda is a Nutrition Manager and Registered Dietitian at Nutrisense, with a Masters in Dietetics from Stephen F. Austin State University.

Originally from south GA, she got her undergrad degree from Texas Tech University. Before joining Nutrisense, she worked at a hospital in Fort Worth, TX, for 4 years as a dietitian, counseling those living with HIV. How It Works Nutritionists Journal. What Is A CGM? Get Started.

Promo code SPRING will be automatically applied at checkout! Optimize Your Morning with the Best Low GI Breakfasts. Team Nutrisense. Share on Twitter.

Share on Facebook. Share via Email. Reviewed by. Amanda Donahue, MS, RD, CD. Related Article. Read More. Engage with Your Blood Glucose Levels with Nutrisense Your blood sugar levels can significantly impact how your body feels and functions.

Take Our Quiz. Reviewed by: Amanda Donahue, MS, RD, CD. Learn more about Amanda. On this page. Example H2. On the weekends, Donner likes to make egg white omelets that are packed with veggies.

He doesn't eat the yolks, which have more cholesterol, but the reason is he just doesn't like the taste. Occasionally, Yogi-Morren also makes steel-cut oats for breakfast, which she prepares the night before for the whole family. Steel-cut oats contain more fiber than rolled or instant oats, and "when something has more fiber and it's harder to digest, it means that the sugar levels will stay steady," she explains.

Plus, her kids prefer the chewier texture of steel-cut oats over what they call "slimy" instant oats. Mekala generally prefers a warm breakfast. But in the summer, she'll make overnight oats with rolled oats to eat in the morning, which she can prep in batches.

She'll top that off with whatever fruits are in season, like berries or apples, and a handful of almonds, she says. On the weekends, Yogi-Morren and her family tend to have a bigger breakfast.

That usually means scrambled eggs with greens or vegetables, and a fatty fish — like pan-fried salmon — on the side. Mekala also eats hard-boiled eggs occasionally, which she might top with an everything bagel seasoning and eat on its own or with a slice of multigrain toast.

The experts recommend avoiding red meat and processed breakfast meats , like bacon and sausage. These meats contain high amounts of saturated and hydrogenated fats, which are considered to be less healthy types of fat, Yogi-Morren says.

A diet that's too heavy in animal protein is "somewhat concerning for cardiovascular health and the potential carcinogenic effects ," Mekala says. Instead, she sticks to plant-based sources of protein for the most part.

Breakfast pastries and other sugary, white flour foods, tend to have a high- glycemic index, meaning they'll cause a sharper spike in blood sugar, Mekala explains. Even foods that seem healthful can have a surprisingly high glycemic index, like instant oatmeal and flavored Greek yogurt, she says.

Sweetened fruit juice can also be surprisingly high in sugar, Rothberg adds. Ultra-processed foods are those pre-packaged treats you'll see on shelves, Yogi-Morren explains. Eating foods like these can "affect your hormone function by increasing inflammation, causing sugar spikes that will increase insulin and causing stress to the adrenal glands," she says.

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