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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.

how to build 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 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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Sweet Life is a registered NPO/PBO (220-984) with a single goal: to improve diabetes in South Africa. We are funded by sponsorships and donations from aligned companies and organisations who believe in our work. We only share information that we believe benefits our community. While some of this information is linked to specific brands, it is not an official endorsement of that brand. We believe in empowering people with diabetes to make the best decisions they can, to live a healthy, happy life with diabetes.