Breakfast is the most important meal for your body. After waking up in the morning, your body needs the nutrients as the stomach is empty for a long duration. But many people neglect this meal which is a very bad idea.
This meal is considered to be mandatory for people with Type 2 diabetes. Healthy breakfast is a combination of carbohydrates, proteins and fiber which gives a jump start to your morning.
These vegetarian breakfast ideas are best for diabetics:
Breakfast burrito
This is an easy to-go meal. You just wrap it in foil and you are good to go. Scramble an egg with onions and bell peppers or you can use some spinach. Add this on a warm whole-wheat tortilla and shred some cheddar cheese on the top. You can also add some salsa in it.
Chia seed pudding with almond milk
Mix chia seeds with almond milk, cocoa powder and sweetener to form a smooth, creamy, gluten free dessert for your breakfast.
Muesli
Muesli are uncooked oats which is a good breakfast option. They have less amount of carbs as it contains resistant starch which is good for insulin resistance and the gut bacteria.
Pumpkin quinoa blueberry bowl
Quinoa is a high fiber and protein seed. It is a great substitute for oatmeal. Additionally it is gluten-free. Prepare a bowl of quinoa and mix some canned pumpkin and top it up with a handful of blueberries.
Sprouts chat
You can have sprouts at any time of the day. They are rich in protein and fiber and low in carbs. You can sprout lentils and legumes, overnight. Add some lemon juice, a pinch of salt and pepper in it to spice it up.
Tofu scramble
Prepare tofu in hot sauce with sautéed bell peppers, carrots and few basic spices. Garnish with some cilantro and have it with some salsa. Well this is another perfect breakfast option for you as it will keep you full.
Greek salad
This is a great breakfast option. Mix cucumber, onion, green pepper, tomatoes, tofu, feta cheese, olives and sprinkle some oregano and olive oil on the top and mix well. Add salt and pepper to taste and you are covered till lunch time. This is nutritional and best for diabetic people.
Breakfast Shake
For a quick meal, shakes are the best option.
Ingredients
- 1 cup of fat-free milk or non-fat yogurt
- ½ cup of fruit (strawberries, blueberries or bananas)
- 1 teaspoon wheat germ
- 1 teaspoon nuts
- Ice
How to make
- Blend milk/yogurt with fruits, wheat germ, nuts and some ice.
You can also have flaxseed and fruits smoothie to keep your cholesterol level in check.
Whole grain cereal
You can have it hot or cold. Have a bowl of high-fiber, low-sugar cereal with skim milk or have hot plain oatmeal. You can add fresh fruits, skim milk or some sugar substitute but limit butter and sugar.
Munch a muffin
You should have a whole grain muffin or the one that is rich in fibers. You are a yogurt lover, you can top with a low or non-fat yogurt. This is a quick breakfast option.
Scrambled eggs and toast or omelettes
This is a healthy breakfast to start your day with. Have your scrambled eggs with a slice of whole wheat bread topped with some low fat cream cheese or sugar-free jam. While making omelettes instead of cheese you can add avocado and veggies.
Bagel thins with peanut butter
This is the yummiest breakfast. Bagels are usually large so to avoid too much of carbohydrates, opting for bagel thins is the best option. Have it with peanut butter or some almond butter. This is a perfect lower card energy booster to start your day with.
Almonds and fruits
If you are on a tight schedule and running late, you can grab a handful of raw almonds and few low glycemic fruits like peach, berries, apple or orange. This combination will make you feel full and gives you a taste of sweetness without raising your blood sugar levels.
Chickpea pancakes
Chickpeas are rich in fibers and contains vitamins and minerals. It has a low glycemic index which makes it a good breakfast option for diabetics. You can top it up with peanut butter or no added sugar fruits
Greek yogurt mixed with fruits
This is another good morning option. It is rich in protein and has low carbs. To keep your portions in control, always consume the single-serving yogurt cups and mix them with fruits. You should be careful while choosing it. Always opt for products with no added sugar.
Cottage cheese
This is another option for diabetics. You can add mixed fruits or nuts in it for a balanced breakfast.
