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

Calories: 382 Fat: 9g Sodium: 814mg Carbohydrate: 41g Fiber: 14g Carb Count: 2

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

Calories: 387 Fat: 22g Sodium: 172mg Carbohydrate: 42g Fiber: 8g Carb Count: 3.25

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

Calories: 283 Fat: 3g Sodium: 199mg Carbohydrate: 62g Fiber: 10g Carb Count: 3.5

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


1 cup soaked navy beans 1 2/3 cup water
1 tablespoon honey
2 teaspoons canola oil1 teaspoon vanilla extract , or maple flavoring
1/2 teaspoon salt
1 1/3 cups oats old-fashioned, rolled


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 pancakes
Calories 128 | Fat 2.8g | Sodium 198mg | Total Carbs 23g | Dietary Fiber 3.9g | Protein 5.5g

4. Breakfast Tacos

Calories: 482 Fat: 13g Sodium: 507mg Carbohydrate: 71g Fiber: 18g Carb Count: 3.5

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

Calories: 290 Fat: 1g Sodium: 860mg Carbohydrate: 63g Fiber: 18g Carb Count: 3
Vegetable White Bean Hash from Forks over Knives.

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

Calories: 180 Fat: 7g Sodium: 70g Carbohydrates: 22g Fiber: 6g Carb Count: 1

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.

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