Breakfast is the most important meal of the day – so here are some delicious tips for how to make a healthy diabetic breakfast.
Building a healthy diabetic breakfast
To build a balanced breakfast, choose one food from each of the following food groups to build your plate:
- 1/4 High-fibre carbohydrates
- 1/4 Lean proteins
- 1/2 Vegetables and fruit
- Small amount of healthy fats
Here are some food examples of each group:
Group 1: High-fibre carbohydrates
- Oat bran
- Bran cereal
- Low GI, low fat muesli
- Wholegrain bread
Group 2: Lean proteins
- Low fat milk
- Low fat yoghurt
- Baked beans
- Egg
Group 3: Vegetables and fruit
- Raw vegetables
- Raw fruit
- Dried fruit (in small servings)
Group 4: Healthy fats
- Seeds
- Nuts
- Avocado
- Peanut butter
- Hummus
- Olive oil
- Canola oil
Looking for a meal plan? Find one that suits you here.
Top tip: Don’t skip breakfast
After 8 to 12 hours without a meal or snack, breakfast is your body’s first chance to refuel its energy levels and replenish its blood glucose stores. Eating a balanced meal with the right mix of carbohydrates, proteins, healthy fats and vegetables or fruit helps to provide a sustained release of energy, keep your blood sugar levels stable and delay hunger symptoms for several hours. Plus, research has shown that breakfast eaters tend to have improved nutrient intake, a healthier body weight and improved ability to concentrate. So, if you’re not eating breakfast regularly, consider this your wake-up call.
This information is not intended for use as a substitute for professional medical advice, diagnosis or treatment. Please visit your healthcare professional for advice specific to your individual requirements.
Pick n Pay is committed to promoting health and wellbeing among South Africans and employs the services of a registered dietician to provide food and nutrition related advice to the public. For your nutrition and health related queries, contact healthhotline@pnp.co.za or toll free on 0800 11 22 88
What to read next?
What are the different food groups? A simple explanation: When you’re building a healthy plate of food, it helps to know about the food groups.
Free Healthy Food Guide: This Healthy Food Guide shows you exactly which foods to choose (and which to avoid), as well as sharing which portions to eat.
Eat healthy for diabetes: The one article you need to read about diabetes and diet.
Photos by Wesual Click and THE 5TH on Unsplash
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