5 Breakfasts You Won't Believe Are Diabetic Friendly Too
Here are 5 breakfasts that not only help you control your blood sugar levels, they also help you keep your weight in check. How? These meals are high in fiber. Studies show that meals high in fiber can help you lower blood sugar (and A1C levels). Fiber also helps you feel full faster and stay full longer, so you can eat fewer calories...and lose weight.
1. Garden Scramble Breakfast
Heat up a pan on medium heat and spray with cooking oil. Add ½ cup of egg beaters and 1 cup of raw spinach leaves. Salt and pepper to taste. Cook until omelet is done. Serve with 1/4th of an avocado, 1/4th cup pico de gallo, 1 cup sliced strawberries and 1 slice toasted Ezekiel 4:9® bread.
Ezekiel 4:9® bread is made from sprouted grains and sprouted beans. This makes is a lower glycemic item, and will spike your blood sugars less than other bread products would. And weight comes off more easily.
2. Apple Pie Steel Cut Oat Breakfast
This yummy breakfast oatmeal tastes like apple pie and cooks overnight while you’re sleeping. It uses steel cut oats, which raise your blood sugars less than rolled oats. Lower blood sugars means less insulin. And since insulin is a fat storing hormone, weight loss becomes easier when your bloodstream is not flooded with it. Serve ½ a cup with a fresh granny smith apple and small handful of walnuts.
3. Super Pancakes
Instead of relying on processed flour, which raises your blood sugar levels, these nutty Super Pancakes are made from ground up navy beans and oats. Top 2 pancakes with one sliced banana and ½ cup of Berry Topping. If bananas are hard on your blood sugars, use blackberries or raspberries instead. As a rule of thumb berries are more slimming, since they have more fiber and less starch than the banana.
Super Pancakes
Ingredients
1 cup soaked navy beans 1 2/3 cup water1 tablespoon honey
2 teaspoons canola oil1 teaspoon vanilla extract , or maple flavoring
1 1/3 cups oats old-fashioned, rolled
Directions
Soak 1 cup dry beans for 8 hours or over night, and throw away the water. Then measure 1 cup of soaked beans.
In a blender on high setting, add the 1 cup of soaked beans and blend with all ingredients except oats for a minimum of 90 seconds.Add oats and blend again for another minute. Heat skillet or grill and lightly spray with vegetable cooking spray. Drop 1⁄4 cup portions of batter onto hot surface and flip when browned. Add healthy toppings like fresh fruit or maple syrup.
Nutritional data
Serving Size: 2 pancakes4. Breakfast Tacos
Corn tortillas tend to be less processed than flour tortillas, which mean you can eat 3 of them for the same amount of calories and carb found in just 1 flour tortilla. They’re also more gentle on your blood sugars. Wrap your 3 tortillas in paper towels and heat for 30 seconds. Scramble ½ cup egg beaters with 1 cup baby spinach leaves (salt and pepper to taste) and divide between the 3 tortillas. Rinse and drain a can of low sodium black beans and divide ½ cup of black beans between the 3 “tacos.” Top off with 1/4th of an avocado, 2 tablespoons of pico and 1 tablespoon shredded 2% cheddar cheese. Serve with 1 orange.
5. Vegetable White Bean Hash
Beans and vegetables are fantastic for blood sugar control. Beans have been shown to lower blood sugar spikes not just at the current meal, but the next meal as well. This is an easy way to get the day started. Serve ½ of this delicious vegetable white bean hash at your next breakfast.
Bonus Breakfast for the Adventurous - Chia Pudding
Chia seeds are not only a great source of fiber, but Omega-3 fatty acids as well. This delicious chia pudding makes for a great on-the-go breakfast. Best part? It’s only 1 carb choice!
Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.