Plus, because the recipe has just four ingredients - yogurt frozen, fiber-rich berries milk and a sweetener if you’d like - it's a perfect breakfast when you’re in a rush. Each 1½ cup serving of this smoothie offers a whopping 22 grams (g) of protein, making it an excellent source, with 30 g of carbs and 5 g of fiber, making it an excellent source of fiber, too! “What I love about this smoothie - besides that it’s delicious - is that it’s packed with protein just from the Greek yogurt - no protein powders needed,” she says. Take this Very Berry Smoothie recipe from Jill Weisenberger, RDN, CDCES, of Yorktown, Virginia, the author of Diabetes Weight Loss Week by Week. Moderation is key, so stick to a small glass.
The key is to make sure it’s a balanced smoothie, with protein and fiber, and that it's relatively low in sugar. You don’t have to say “so long” to smoothies for breakfast, even if you have type 2 diabetes. Here are 10 diabetes-friendly breakfast ideas to help you stay healthy and get on with your day. Pressed for time? There are plenty of nutritious, easy-to-make recipes that taste delicious, too. Risk factors for type 2 diabetes and its precursor, prediabetes, include being older than 45, carrying extra weight having a family history of type 2 diabetes (particularly a brother, sister, or parent with the disease) having had gestational diabetes (during pregnancy) and being a member of the Black, Indigenous, or Person of Color (BIPOC) communities, notes the Centers for Disease Control and Prevention (CDC).
A study published in the Journal of Nutrition in January 2019 found that adults who skipped breakfast had an increased risk of type 2 diabetes. “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi.īy the way, the same rule applies if you’re at an elevated risk for type 2 diabetes but don't have the condition. “As an example, a sugary cereal paired with a plant milk or coffee with a lot of sugar has very little protein or fat, and blood sugar will immediately begin rising,” says Stefanski.Īnd don’t even think about skipping breakfast (or lunch or dinner, for that matter). On the other hand, an unbalanced breakfast won’t do your blood sugar any favors. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast. “A diabetes-friendly breakfast is one that includes a combination of carbohydrates, protein, and healthy fats in the right proportions, which helps balance blood sugar,” says Al Bochi.
Rush bowls nutrition information full#
The key is to choose a nutritious breakfast that will keep you full and your blood sugar levels in a healthy range, which can vary depending on your age and health, notes the American Diabetes Association (ADA). “It’s important for people with diabetes to keep in mind that the first meal of the day sets the tone for how they’ll feel as the day progresses,” says Stefanski, who is also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania. “Breakfast is especially important for someone who has diabetes because it helps control blood sugar for the rest of the day,” says Rahaf Al Bochi, RDN, CDCES, a Baltimore-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition. But if you have type 2 diabetes, breakfast is a must, and it can have real benefits for your health. For many people, breakfast is the most neglected meal of the day.
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