If you or someone you know is living with diabetes, managing food and blood sugar levels can sometimes be a struggle. The good news is that it doesn’t have to be, and there are numerous food options available for people living with diabetes. Read this article to learn more about ten breakfast foods that can be helpful for people living with diabetes — and how to choose the best breakfast for diabetics based on nutrition and blood sugar management.
What breakfast foods are helpful for people with diabetes?
Here is a list of ten of the best types of breakfast foods for people with diabetes:1
1. Eggs
Eggs can be a beneficial breakfast food for people with diabetes as they contain very little carbohydrates. Carbs are a macronutrient that spikes blood sugar levels, and people living with diabetes have to be mindful of their carbohydrate consumption. Eggs are also helpful because they provide the body with an excellent source of protein. Try some of these breakfast ideas using eggs:
- Scrambled eggs with whole grain toast and mashed avocado
- Omelet with diced bell pepper, onion, and goat cheese
- Hard-boiled eggs with a low fat, no sugar added smoothie on the side
- Egg muffins (baked) with mixed veggies and cheese
2. Greek yogurt
Greek yogurt is another good breakfast food for people living with diabetes. Greek yogurt provides the body with a great source of calcium and protein and is also usually low in carbohydrates (when you choose certain varieties). The most important consideration for yogurt is purchasing an unsweetened variety. Dairy-based Greek yogurt will have some carbs coming naturally from lactose. Buying the unsweetened varieties helps ensure that it isn’t too high in carbs or sugar.
Try out some of these breakfast ideas using Greek yogurt:
- Parfait with nuts and berries
- Smoothie with banana, Greek yogurt, protein powder, low fat milk, and peanut butter
- Chia seed pudding made with Greek yogurt and almond milk, topped with berries and a low-sugar granola
3. Oats
Although oats are a carbohydrate, incorporating them into a balanced diet can be a helpful breakfast option for people with diabetes. Oats provide a good source of whole grains and fiber. Try some of these balanced oat-based breakfast ideas:
- Oatmeal with berries, cinnamon, and protein powder mixed in
- Baked oat muffins (made with almond flour, oats, and eggs)
- Oatmeal pancakes (made with oats, egg, and low fat milk)
4. Smoked salmon
Smoked salmon can be a beneficial breakfast option for individuals with diabetes, as it is rich in omega-3 healthy fats and contains no carbohydrates. Try some of these breakfast ideas with smoked salmon:
- Smoked salmon on whole grain toast with low fat cream cheese
- Smoked salmon on a rice cake with mashed avocado
- Egg muffins (baked) with smoked salmon mixed in
5. Cottage cheese
Cottage cheese can be a great breakfast food for people with diabetes. It is similar to yogurt but has a more savory taste. It is a great source of protein and is low in carbs. Try some of these breakfast ideas with cottage cheese:
- Cottage cheese with mixed fruit and a little honey
- Muffins with cottage cheese mixed into the batter
- Whole wheat toast with cottage cheese and avocado on top, drizzled with olive oil
6. Tofu
Tofu can be another great breakfast food for people with diabetes. It is high in protein, plant-based, and very low in carbs. Try some of these breakfast ideas with tofu:
- Tofu scramble with mixed veggies
- Tofu breakfast bowl with sweet potato, mixed greens, and avocado
- Egg muffins with cubed tofu mixed in
7. Organic turkey bacon or chicken sausage
Organic turkey bacon and/or chicken sausage can be another excellent low-carb breakfast option for individuals with diabetes. While limiting processed meats is generally advised for health optimization, consuming them in moderation and choosing high-quality varieties can be a good option that is low in carbs. Try some of these breakfast ideas with bacon or sausage:
- Whole grain toast with mashed avocado and turkey bacon
- Scrambled eggs with chicken sausage and half of a whole wheat English muffin
- Breakfast tacos with a low-carb tortilla, eggs, diced turkey bacon, and veggies
8. Chia seeds
Chia seeds are another excellent breakfast option for individuals with diabetes. They are high in omega-3 fatty acids and fiber. They provide the body with a small plant-based protein boost. Try some of these breakfast ideas with chia seeds:
- Chia seed pudding (made with almond milk, Greek yogurt, and cinnamon)
- Oatmeal with chia seeds and nuts mixed in
- Pancakes (made with oats or almond flour, adding chia seeds to the batter)
9. Alternative flours
Alternative flours, such as almond flour, buckwheat, and/or coconut flour, can be beneficial breakfast options for individuals with diabetes. These can provide a lower-carb base for recipes and also can provide a good source of healthy fats and/or fiber. Try some of these breakfast ideas with alternative flours:
- Almond flour pancakes topped with Greek yogurt and berries
- Coconut flour waffles topped with Greek yogurt and berries
- Muffins (made with almond flour, berries, and oats mixed in)
10. Avocado
Avocado is another great breakfast food for people living with diabetes. It is high in healthy fat and does not contain any carbohydrates. Try some of these breakfast ideas with avocado:
- Avocado toast on whole grain bread or sourdough and eggs
- Breakfast tacos with a low-carb tortilla, eggs, avocado, and veggies
- Whole grain toast with cottage cheese and sliced avocado, drizzled with olive oil
What to look for and what to avoid if you have diabetes
If you’re searching for the best breakfast for diabetics, it helps to know what to look for and how to format meals to support blood sugar stability. Try formatting meals around some of the foods above. Select foods that are rich in protein, healthy fats, and fiber. Try to avoid foods that are high in excess sugar or starches. This will help to limit blood sugar spikes, which is important for people living with diabetes.
While all food in moderation can fit within the diet of someone living with diabetes, it can be helpful to avoid foods like:2
- White flour products
- Syrups with sugar
- Sugary cereals or granolas
- Flavored yogurts
- Pastries or donuts
- Juices
The main goal of living with and managing diabetes is blood sugar management. For people living with diabetes, you don’t want blood sugar levels that are too high or too low. To avoid blood sugar spikes, being mindful of how many carbs you consume and/or nutrient combinations is helpful. For example, instead of just eating a piece of sourdough toast, try eating a piece of sourdough toast with peanut butter (which is a healthy fat) or eggs (which are a protein). This pairing of nutrients will aid in blood sugar stabilization.
The benefits of a well-balanced diet for people with diabetes
There is lots of research that proves that a well-balanced diet is supportive for people living with diabetes.3 Focusing on foods including non-starchy veggies, proteins, slower-digesting carbs, fiber, and healthy fats can all be supportive for those living with diabetes. Here is why each food group is helpful:
- Non-starchy veggies: Vegetables help to support the body by giving it water-dense carbs, antioxidants, fiber, and phytonutrients. While non-starchy veggies are carbs, the carb content of these foods is very low.
- Protein: Getting enough protein is essential for feeding lean muscle tissue. Protein-based foods provide the body with amino acids, which help to feed and support muscle mass. Protein-based foods typically do not contain carbohydrates, making them beneficial for individuals with diabetes.
- Slower digesting carbs- Starchier, slower digesting carbs like sweet potato, quinoa, beans, and whole grains are helpful as they provide the body with a quick fuel source. When paired with other foods like protein, fat, and fiber, people with diabetes should be able to consume slow-digesting carbs without a problem.
- Fiber: Getting enough fiber can be very helpful for people living with diabetes. This is because fiber helps to counteract the effects of carbohydrates on your blood sugar.
- Healthy fats: Healthy fats are helpful for people living with diabetes as they are anti-inflammatory and great for the brain and heart. They also do not typically contain much or any carbohydrates, so they should not significantly impact blood sugar levels.
If you or someone you know is living with diabetes and needs help with balancing meals, it is always best to consult a qualified health care provider for personalized guidance and suggestions.
Take control of your health with WellMed
If you want to optimize your diet and nutrition while living with diabetes, look no further than WellMed. With plentiful resources, you can learn more about living with diabetes and find the quality care you need and deserve. Making changes can be daunting, but you don’t have to face them alone. Take the next steps today to a healthier you with WellMed.
Bibliography
- 1. Care, Diabetes. 2024. “10 Foods to Avoid at Breakfast.” Diabetes Care Community. September 26, 2024. https://www.diabetescarecommunity.ca/diet-and-fitness-articles/diabetes-diet-articles/10-foods-to-avoid-at-breakfast/#:~:text=Sugary%20pastry%3A%20Steer%20clear%20of,rich%2C%20sugar%2Dfree%20yogurt.
- 2. “Eating Well & Managing Diabetes | ADA.” n.d. https://diabetes.org/food-nutrition/eating-healthy.
- 3. “What’s the Best Breakfast for Diabetes? | American Diabetes Association.” 2025. February 12, 2025. https://diabetesfoodhub.org/blog/whats-best-breakfast-diabetes.
