We all know that breakfast is the most important meal of the day. For people with diabetes, a healthy breakfast helps you regulate your blood sugar throughout the day. Research shows that skipping breakfast in the morning is linked with increased blood sugar following both lunch and dinner. Skipping breakfast increases how long you have been fasting from the previous night which can strain your body and metabolism. It can also lead you to overeat later in the day.
Try to eat breakfast foods that are high in protein, fiber, and complex carbohydrates. Try eating within 1-2 hours of waking up. It will help you get your day jump started.
Have you ever run out the door without eating because you ran out of time? When you’re in a hurry in the morning, it’s nice to grab something out of the freezer and just pop it in microwave, and be on your way. Planning your breakfast in advance can save you time, money, and provide healthier options. Check out the two recipes below!
Overnight Oats Recipe
- 1/3-2/3 cup oats
- 3 oz plain Greek yogurt
- several strawberries or other berries (frozen work well too!)
- 2 tbsp of nut butters, peanut butter, or chopped nuts. Add the chopped nuts in the morning to keep them crunchy
- dash of milk
- touch of cinnamon and/or honey
Directions: Mix yogurt and oats. Stir in the other fixings. Leave in the fridge over-night but don’t forget to grab it in the morning. Enjoy!
Breakfast Egg Muffin on the Go
- 2 packs of English muffins (whole wheat or white)
- sliced cheese
- 12 eggs
- sprinkle of black pepper
- parchment paper
Directions: This recipe made a total of 12 sandwiches. Preheat the oven to 350F. Spray a muffin tin or baking sheet with cooking spray, add the eggs (you can break the egg yolk to allow it to set flatter), and sprinkle with black pepper. Cook for about 10 minutes or until the eggs have set. Meanwhile, cut the English muffins in half. Top one of the muffin halves with slices of cheese and ham. Add one of the cooked eggs and top with the remaining muffin half. Wrap with parchment paper. Add the wrapped sandwiches to a freezer bag and label with the date. When you need a quick bite in the morning, microwave one of the wrapped egg muffins for 2-3 minutes.