Diabetes and nutrition: how to build a healthy diabetic breakfast

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