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Last updated on October 11th, 2023
Welcome to a culinary journey designed to delight both your taste buds and your health. In the realm of breakfast options for diabetic individuals, striking the perfect balance between delicious flavours and blood sugar management is key. In this article, we present a curated collection of the best diabetic breakfast recipes tailored to meet the unique dietary requirements of those with sugar. Whether you’re seeking a hearty and protein-packed start to your day or a lighter option to keep your energy levels steady, our breakfast ideas aim to inspire and empower you on your wellness journey. Join us as we explore a range of flavourful Indian breakfast for diabetics that prove managing sugar doesn’t mean compromising on taste.
Need for Healthy Breakfast for Diabetic Patient
The key is to opt for a nourishing morning breakfast for diabetics that keeps a person full and keeps the glucose levels within healthy limits, which might differ from individual to individual. A diabetic-friendly breakfast involves a blend of carbs, protein, and healthy fats in appropriate proportions, which assists in balancing blood glucose. Research studies establish that people with diabetes who consume breakfast are less likely to overeat during the day.
Inappropriately, a lot of options in breakfast sugar content and processed carbs are high. These might bring raised glucose levels. Additionally, overweight type 2 diabetics who try to control their weight require limiting or avoiding food products containing high amounts of glucose and fat.
Also, sugar leads to an increased risk of hypertension and heart problems. Hence, a diabetic person must reduce their consumption of salty foods and unhealthful fats, particularly animal fats. On the other hand, many substitutes for sweet, high-fat, or salty breakfasts are present. One of the best breakfast for diabetics is one that contains high amounts of fiber and low added sugar, carbs, and salt. Nutrient-dense food items deliver a sensation of being full, making it simpler for individuals to resist unhealthy snacks.
Read More: What is Prediabetes and its Causes?
Breakfast Recipes for Diabetics Indian
Here are now the options for tasty Indian breakfast for diabetics, which you can try on. These recipes not only help manage your sugar levels but also keep your sugar levels in control. So, let’s end the anticipation here are the top diabetic breakfast recipes:
1. Besan Cheela
Besan Cheela can be a top contender for the top Indian breakfast for diabetic patients. The besan cheela is made from chickpea flour (besan), which has a lower glycemic index compared to wheat flour. According to the National Institutes of Health, chickpea flour can can help manage blood sugar levels better. To make it a diabetic diet breakfast, use minimal oil and try to use healthy options like olive oil. You can enhance the nutritional value of besan cheela by adding vegetables like spinach, tomatoes, onions, and bell peppers. These veggies provide a good amount of dietary fiber, which can further slow down the absorption of sugars and promote digestive health.
A 70-gram single besan chilla has around:
- Calories: 108 calories
- Proteins: 4.1 g
- Carbs: 10.9 grams
- Fats: 5.4 g
- Fiber: 2.2 g
Read More: How to Reverse Prediabetes Naturally?
2. Moong Dal Idli
Moong dal idli can be a good option for South Indian breakfast for sugar patients as moong dal has the right portion of protein and fiber. Diabetic breakfast recipes should be low-calorie. And as moong daal has much fewer calories than rice, it’s a good choice.Moong dal is packed with fiber. Dietary fiber helps slow down the absorption rate of carbs and sugars in the digestive system. Along with this, it has a good amount of protein and other nutrients, which are beneficial to have in breakfast for sugar patient. A 50g piece of moong dal idli has around:
- Calories: 79 calories
- Proteins: 5.2 g
- Carbs: 12.8 g
- Fiber: 1.8 g
- Fats: 0.8 g
Read More: Best Diet for Prediabetes.
3. Sprouts
Sprouts are another great diabetic breakfast option. Prepare a refreshing salad using a mix of sprouts (such as whole moong, bean sprouts, lentil sprouts, etc.). Along with this, add diced vegetables like cucumbers, tomatoes, and bell peppers and a pinch of salt and lime juice. A healthy breakfast for diabetics will be loaded with nutrients. Sprouts are a good source of various vitamins, including vitamin C, vitamin K, and several B vitamins such as B1 (thiamine), B2 (riboflavin), B3 (niacin), and B6 (pyridoxine). It also contains fiber, folate and antioxidants necessary for sugar patients. According to USDA, a 100-gram serving of brussel sprouts salad will have:
- Calories: 43 kcal
- Proteins: 3.3 g
- Fiber: 3.8 g
- Carbs: 8.9 g
- Fats: 0.3 g
Read More: Know About Good Foods for Prediabetes
4. Sprouted Moong Pakoda
Including lentils as breakfast options for diabetics is an excellent way to eat healthy without compromising taste. Moong daal can help overweight sugar patients in their weight loss journey and thyroid. Preparing the moong dal sprouts will increase the vitamin and mineral content. Vitamin A content doubles, vitamin B increases by 10%, and so do other nutrients. Blend the sprouts with ginger in the mixer. Then, fine-chop your choice of veggies and mix both. Bake the mixture in the microwave or steam them. Enjoy this diabetic-friendly breakfast with coconut chutney. A 40 g serving of baked moong dal pakoda will have around:
- Calories: 68 calories
- Proteins: 4.2 g
- Fiber: 1.7 g
- Carbs: 10.8 g
- Fats: 1 g
Read More: Know The Prediabetes Range Before and After Eating.
5. Chia Seed Pudding
Chia seeds work great as a top ingredient in a diabetic breakfast. They have a considerable amount of fiber and healthy omega-3 fatty acids. Also, they are low in digestible carbs. A person’s body uses digestible carbs. And raises the levels of blood glucose. According to the USDA, one serving (one ounce) of chia seeds comprises:
- 12 grams of carbs
- 9.8 grams come from fiber
Chia seeds do not elevate blood glucose levels; therefore, they are considered as top type 2 sugar breakfast. Moreover, the soluble fiber present in the chia seeds helps reduce glucose levels by delaying the movement of food in the gut and its absorption into the bloodstream. To prepare overnight chia seed pudding:
Place 28 grams of chia seeds, 1 cup of unsweetened almond milk, and a drop of vanilla extract into a jar. Shake all the ingredients, combine them, and refrigerate overnight.
A chia seed pudding contains:
- Calories: 175
- Carbs: 15.1 grams
- Fat: 11.1 grams
- Fiber: 10.2 grams
- Protein: 5.7 grams
To improve the flavour, top the chia pudding using fresh low-carb fruits like strawberries, pear, peach, apple, etc. For extra sweetness, add some sugar-free sweeteners like stevia.
Read More: What Is Type 2 Diabetes Management?
6. Vegetable Oats
Oatmeal is a nourishing, healthy breakfast for people with diabetes prepared from rolled, steel-cut, or instant oats. Even though oats are moderately high in carbs, adding non-starchy veggies like beans, carrots, and capsicum will increase their fiber content. This will make it suitable for diabetic breakfast recipes. This oatmeal recipe can be a good alternative for diabetics. It will help in reducing blood glucose levels owing to its high fiber content. Opt for rolled or steel-cut oats. They’re less processed as compared to the instant type. As per FoodData Central, a bowl of 100 grams of vegetable oats will have:
- Calories: 379 kcal
- Proteins: 13.15 g
- Carbs: 67 g
- Fats: 6.5 g
- Fiber: 10.1 g
Read More: 15 Foods To Lower Blood Sugar Levels
7. Avocado Toast
This is an easy and popular healthy breakfast for diabetics. Avocados boast various benefits for people with diabetes, according to diabetes.co.uk. Avocados contain rich amounts of fiber and monounsaturated fatty acids. These may assist in preventing blood glucose from spiking too high following a meal. Also, this benefit is supported by the fiber from multigrain bread. Therefore, this combo is one of the best breakfast for sugar in India. As per the USDA, around 100 grams of avocado toast delivers:
- Carbs: 22.3 grams
- Fat: 17.1 grams
- Fiber: 6.6 grams
- Protein: 5.2 grams
- Calories: 250 kcal
Read More: Know About Madhunashini Vati For Diabetes.
8. Multigrain Toast with Nut Butter
The typical nut butter and toast is an easy breakfast for diabetic patient as it fits very well in their diet. One can consume high-fat foods. As these may delay the release of glucose into the bloodstream. Also, prevent the sugar levels from getting elevated. One slice (33 grams) of multigrain toast with one tablespoon of natural peanut butter offers:
- Carbs: 19.3 grams
- Fat: 9.7 grams
- Protein: 8.4 grams
- Fiber: 3.4 grams
- Calories: 192
Read More: Can Intermittent Fasting Benefit People with Diabetes?
9. Tofu Scramble with Multigrain Toast
Tofu is a versatile breakfast option for diabetics due to its low carbs, high protein, and fat content. According to the National Library of Medicine, tofu has also been found to reduce the risk of cardiovascular diseases. Prepare it from condensed soy milk. And then press them into firm blocks. This Indian breakfast for diabetics can be a very healthy alternative to dairy ones. And can be enjoyed for breakfast in several ways. For instance, cook up a fast, tempting tofu scramble. Simply chop firm tofu into bite-size pieces, saute in a pan with some olive oil, and top it using spices such as salt, pepper, and turmeric powder. One serving of tofu scramble prepared from 100 grams of firm tofu on a slice of multigrain toast comprises the following nutrients:
- Carbs: 16.7 grams
- Protein: 14.8 grams
- Fat: 6.8 grams
- Fiber: 3.7 grams
- Calories: 179
Read More: Can Type 2 Diabetes be Reversed Permanently?
10. Vegetable Omelette
Vegetable omelette is another good morning breakfast for diabetics. Pile on non-starchy veggies like broccoli, kale, and tomatoes. They have low carbs and will add high fiber and nutrients to the omelette. Also, it is considered a diabetic breakfast as it contains good amounts of vitamin C. Getting a sufficient number of vitamins helps in proper glucose control. Add cooked veggies and low-fat cheese to eggs. Serve the omelette with a slice of multigrain toast. A 2-egg vegetable omelette will have:
- Calories: 266 calories
- Proteins: 13.7 g
- Carbs: 4.7 g
- Fiber: 0.9 g
- Fats: 22.3 g
Read More: Is Type 2 Diabetes Curable?
11. Green Smoothies
Last but not least, we have another diabetic breakfast suggestion for you. Green smoothies are a healthy breakfast for diabetics. Green smoothies are a good mix of veggies and fruits and provide many health benefits. These include meeting your daily mineral needs and increasing the production of RBCs (Red blood cells) through chlorophyll content in them. The green smoothies also have enzymes that stimulate other enzymes and contain a combination of phytochemicals. These are alkaline in nature and thus are anti-inflammatory. This kind of diabetic breakfast recipes promotes natural weight, which is good for overweight diabetics. Green smoothies can be made in multiple combinations. Some are suggested below:
Include 1.5 cups of leaves like:
- Lettuce
- Bokchoy
- Spinach
- Amaranth
- Bathua
- Radish leaves
Take 10-20 leaves of any of the following:
- Celery
- Tulsi
- Curry leaves
- Mint/Pudina
- Coriander/Dhania leaves
- Paan leaf (only 1)
½ cup of any fruits:
- Papaya
- Berries
- Guava
- Apple
- Dragon fruit
- Pear
- Kiwi
Add a pinch of some spices like black pepper, turmeric powder, rock salt, cinnamon powder, lime juice and a glass of water. Blend it all into a nice herbal smoothie, which will suffice your morning hunger, along with replenishing your body with loads of nutrients.
Read More: Top 10 Homeopathic Medicine For Diabetes.
Conclusion
In conclusion, a diabetic breakfast doesn’t have to be bland or restrictive. By incorporating a variety of nutrient-rich options, such as besan cheela, moong dal idli, sprouts salad, vegetable oats, vegetable omelette, avocado toast, tofu with multigrain toast, chia seed pudding, etc., diabetics can enjoy delicious and balanced diabetic breakfast recipes. Each of these choices not only caters to taste preferences but also offers a range of essential nutrients that contribute to stable blood sugar levels. By being mindful of the amount you eat and considering the nutritional value of each ingredient, sugar patients can headstart their day on a positive note, fostering better health management. Remember, consult your doctor to tailor these options to your personal dietary needs.
Facing any problems figuring out Indian diabetic breakfast recipes for diabetic patients? Our experienced health experts at Breathe Well-Being can help you with them. We at Breathe Well-Being have proven records of controlling and reversing sugar naturally. Connect with us today and witness positive changes.
FAQs (Frequently Asked Question)
Yes, eggs are good for diabetics, but only when consumed in measured amounts. Eggs are a good source of proteins, and protein absorption of eggs in our body is highest among foods. But at the same time, eggs, being an animal product, are acidic and may cause inflammation. Therefore, a dietician or doctor should decide the quantity of egg consumption.
In healthy breakfast foods for diabetics, eggs take one of the top positions. Eggs have low calories, a considerable amount of protein and good cholesterol. Therefore, you can include eggs for breakfast but as part of the well-formulated diet. Remember, eggs, being an animal product, are acidic and cause inflammation but also have beneficial effects. Therefore, it’s important to take it in measured amounts.
Pre-diabetic patients can have the same foods as suggested for type 2 sugar breakfast. The aim should be to keep the sugar levels in control and have foods that don’t spike it much. You can choose any of the foods suggested above.
A good diabetic diet breakfast will have low calories, so keep your calorie count in check. It will have dietary fiber to less impact your sugar levels and fill your bellies for longer. It will also include healthy fats and proteins to provide you with an ample amount of energy.
Yes, you can include fruits as healthy breakfast foods for diabetics. Fruits can be included in salads, green smoothies, fruits and nuts bowls, etc. Remember to have low glycemic index fruits with less natural sugar. These include apples, pear, sweet lime, papaya, and berries like blackberry, strawberry, jamun, etc.
Breakfast for sugar patient should be low in calories and high in dietary fiber, and proteins. Therefore, you can have foods like besan cheela, moong dal idli or dosa, vegetable oats, oats omelette recipe, green smoothies, chia seed pudding, etc.
Yes, you can include oatmeal along with vegetables for added nutrients for breakfast for diabetic patient. Having vegetable oats for breakfast will be a filling meal. Although oats are somewhat high in carbs, adding veggies like beans, carrots, capsicum, etc., will increase the fiber of the meal. 130 grams of vegetable oatmeal will have around 82 calories.
The best breakfast for sugar in India will consist of low-GI food items. Opt for besan flour, lentil flour instead of wheat, corn, etc., for rotis and pair it with stir-fried veggies. Other healthy diabetic breakfasts can be sprouted salad, oatmeal, vegetable omelette, avocado toast, green smoothies, etc.
The diabetic breakfast, lunch and dinner meals should comprise foods rich in dietary fiber, lean proteins, complex carbs, etc. You can include foods such as lentils, beans, non-starchy veggies, oats, barley, green smoothies, etc.
Corn flakes are not at all good for diabetics. Corn flakes are high fructose corn syrup, high GI, sugar, etc. So cornflakes are a big no in diabetic breakfast ideas. Consuming cornflakes will unnecessarily pump up your sugar levels, which is not good for sugar.
Missing out breakfast has been seen to be associated with insulin resistance. Thus, it becomes more difficult for the body to get its insulin level back to its usual level. In addition, if this condition becomes lifelong, the risk of developing type 2 diabetes becomes high.
Missing breakfast in the morning has been found to be related to an increase in blood sugar after both lunch and dinner. This might also put unnecessary stress on the body and may lead to poor dietary choices.
A missed meal modifies the stability between food consumption and insulin production. Also, this might lower down blood glucose levels. For diabetics reliant on insulin or blood-glucose-lowering drugs, missing out on meals may be riskier as it might cause low blood glucose.
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