Components of Diabetic Breakfasts - dummies

By Alan L. Rubin, Cait James

Breakfast is a critical meal for a diabetic. Getting your day off to a steady, balanced start sets you up for success the rest of the day. The following information can help you make the right breakfast choices.

Figuring out which fruit is right for you

Fruit doesn’t have to be a dirty word for a diabetic. While it’s true that fruit is full of natural sugars and your body processes them quickly, you don’t have to (and shouldn’t) mark them off your list completely.

Whole fruit, rather than juice, is a better choice for diabetics. The fiber and skin in whole fruit slow down the digestion of the fruit, resulting in a more gradual rise in your blood sugar level.

Here’s a list of fruits with a lower glycemic index:

  • Apples

  • Apricots

  • Blueberries

  • Cherries

  • Grapefruit

  • Kiwis

  • Strawberries

And just for balance, here are a few fruits with a higher glycemic index:

  • Cantaloupe

  • Dates

  • Pineapple

  • Raisins

  • Watermelon

Just because a fruit has a higher glycemic index doesn’t mean you can’t eat it. Just take it into consideration when you plan when you eat it and what you eat with it. Plan to eat smaller amounts of high-GI foods.

Putting together protein-packed punches

Eggs aren’t the only breakfast protein. In fact, many diabetics must limit their intake of cholesterol, and eggs are an easy target for removal. Consider other nontraditional choices when you’re making your breakfast changes. Here’s a list of protein-rich foods that might make a good addition to your breakfast table:

  • 1 turkey hot dog wrapped in a whole-wheat tortilla

  • 1 ounce boiled shrimp with cocktail sauce

  • 2 tablespoons of peanut butter on whole-wheat toast

  • 1 slice turkey wrapped around low-fat string cheese

  • 4-ounce grilled chicken breast

  • 1/4 cup cottage cheese with diced grape tomatoes

  • Nonfat plain Green yogurt with milled flax, a few almonds, and berries

  • Steel-cut oats with protein powder mixed in

  • A smoothie with 8 ounces milk, 2 tablespoons nut butter, and frozen banana