Senior Home Care Blog - Western Cook & Eastern DuPage Counties

Ideas for a Diabetes-Friendly Breakfast

By Mary L. Doepke, RN

You want to treat your mom to breakfast at her favorite diner. But with favorites like pancakes, waffles and cinnamon rolls on the menu, there’s a real danger that your mom’s breakfast choice will send her blood sugar through the roof and her diet out of whack.

For people with diabetes, eating a diabetes-friendly breakfast is important, and it can be tricky.

The traditional American breakfast of pancakes, eggs, bacon and hash brown is a carb overload for anyone, but can be especially unhealthy for someone with diabetes. According to, this classic morning meal can pack more than a day’s work of calories and 276 grams of carbohydrates.

That’s 4 to 6 times the recommended daily intake for someone with diabetes. suggests a diabetes-friendly breakfast of eggs Florentine and oatmeal with berries as a tasty but far healthier alternative. Eggs offer protein to supply the body with long-lasting energy and the fiber from the fruit and oatmeal slows digestion to prevent potentially dangerous blood sugar spikes.

Protein and fiber, along with complex carbohydrates such as whole grains and fresh fruit, are the keys to a good breakfast. Whether dining at home, at a restaurant or on the go, we’ve come up with a few diabetes-friendly breakfast options that are a good way for anyone, diabetic or not, to start their day.

Veggie Omelet

Choose an omelet filled with vegetables and order whole grain toast or fruit instead of a pastry or hash browns. Opt for low-fat cheese if it’s an option and use a healthy oil, such as olive or avocado oil, rather than butter whenever possible.

Avocado Toast with Fried Egg

Toast a piece of whole-grain bread and spread it with mashed avocado. Top it with a fried egg and you have a healthy and delicious way to start your day.

Cream Cheese Pancakes

This low-carb, high protein option from authoritynutrition.comis a great alternative to regular pancakes. Top with fresh fruit or sugar-free syrup and you have a sweet but healthy start to your day.

Visit the website for a long list of carb-friendly choices.

Try a smoothie

For a quick meal on the go, toss plain nonfat yogurt and a half cup of your favorite fruit in a blender. Add a little wheat germ or flax seed and a handful of nuts and blend with ice.

Try switching up the ingredients to find your favorite combination.

A word of caution! Beware of high-sugar yogurts. Your healthiest option is plain Greek yogurt, which offers an extra punch of protein and no added sugar.

Breakfast at your Fingertips

When we wake up hungry, we often grab what’s quick and easy rather than what’s healthy.

Having hard-boiled eggs on hand makes it easy to get an early-morning dose of protein. Also keep nuts and fresh fruit handy. Try cutting the fruit the night before so it’s ready to either grab and eat, or throw into a tub of plain Greek yogurt or low-fat cottage cheese.

With just a little extra planning, you can ensure that you or your loved one has something healthy waiting for them when it’s time to start the day.