Some foods can definitely be healthier for diabetics when eaten at breakfast, and this is largely because they help stabilise blood sugar levels after an overnight fast. The right breakfast choices can prevent sudden spikes or crashes in glucose, which is especially important for diabetics. Foods rich in fibre, healthy fats, and lean proteins slow down digestion and sugar absorption, leading to a more gradual rise in blood sugar. In this article, we share the healthiest breakfasts for people with diabetics.
10 Healthiest breakfasts to control blood sugar levels
1. Oatmeal with chia seeds and berries
Steel-cut or rolled oats are rich in soluble fibre, which helps slow the absorption of sugar into the bloodstream. Adding chia seeds provides omega-3 fats and extra fibre, while berries offer natural sweetness with antioxidants and a low glycemic index.
2. Greek yogurt with nuts and cinnamon
Unsweetened Greek yogurt is high in protein and low in carbohydrates. Topped with almonds or walnuts, it offers healthy fats and satiety. A sprinkle of cinnamon may also help improve insulin sensitivity and lower fasting blood sugar.
3. Vegetable omelet with whole-grain toast
Eggs are a great source of protein and help maintain stable blood sugar. Adding vegetables like spinach, tomatoes, and bell peppers boosts fibre and vitamins. A slice of whole-grain or low-carb toast provides complex carbs without causing sugar spikes.
4. Avocado on multigrain toast
Avocados are packed with healthy monounsaturated fats and fibre, both of which help regulate blood sugar. Pairing it with multigrain toast offers slow-digesting carbs that help keep energy levels steady.
5. Smoothie with leafy greens, protein, and seeds
A smoothie made with spinach or kale, plant-based or whey protein, and flax or chia seeds is low in sugar and high in fibre. Avoid sweetened yogurts or juices, use water or unsweetened almond milk as the base to keep it diabetes-friendly.
6. Cottage cheese with cucumber and flaxseeds
Low-fat cottage cheese is rich in protein, and cucumbers add crunch and hydration without sugar. Flaxseeds add omega-3 fats and fibre, helping improve insulin response.
7. Moong dal chilla
This Indian favourite is high in protein and fibre, made from moong dal (split green gram). It's low in glycemic index and can be packed with chopped veggies for added nutrients without raising blood sugar.
8. Quinoa upma with mixed veggies
Quinoa is a complete protein and has a lower glycemic index than white rice or semolina. Cooked with non-starchy vegetables, it becomes a hearty, blood sugar–friendly breakfast.
9. Tofu scramble with veggies
Tofu is low in carbs and high in protein. When scrambled with fibre-rich vegetables like broccoli, mushrooms, or kale, it creates a satisfying and low-glycemic alternative to scrambled eggs.
10. Chia pudding with unsweetened almond milk
Chia seeds absorb liquid and turn into a thick, pudding-like texture. When made with unsweetened almond milk and topped with a few slices of kiwi or berries, it's a fibre-rich, slow-digesting breakfast that helps keep blood sugar steady.
Skipping sugary, refined carbs in favour of low-glycemic options like oats, nuts, seeds, and vegetables can promote better energy levels, reduce cravings later in the day, and support overall blood sugar control.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
