Healthy Breakfast Ideas

by Joe
(Indiana, USA)

I'm a type 2 diabetic but I have very good control and no longer take meds. I just eat a good diet. I've been eating 2 meals a day for 4 weeks now and I feel great.

For breakfast, whole grain cereals tend to raise my blood sugar level too high - I'm very carb sensitive. I only eat whole grain brown rice midday and fruit.

I do still eat meat and eggs (free range only) but I was thinking, would a smoothie with plain kefir/flax meal/blueberries/handful of raw spinach be a better breakfast than 2-3 whole eggs?

Michelle says: I'm glad to hear that you are getting your type 2 diabetes under control and that the 2 meal plan is working for you. Way to go!

I'm a big believer in eating a substantial breakfast, so neither option (blueberry smoothie or the 2 - 3 eggs) sounds like enough food to me. Especially if you're eating only 2 meals a day.

Here's another option...

What about having your fruit in the morning (1 - 2 servings) instead of at lunch? You can also have a bean dish (e.g., black beans, pinto beans, kidney beans, lentils, etc.) along with a small handful of nuts and seeds. Almonds, walnuts, and sunflower seeds, are great choices. If you prefer to eat eggs, have them instead of either the beans or the nuts. You could also try a very small amount of whole grains (e.g, oatmeal, buckwheat, brown rice, millet, etc.) and ground flax seeds along with your meal.

I know you mentioned that you're sensitive to carbs in the morning, but the beans and nuts will add quite a bit of fiber and protein which helps to slow down the release of sugar into your bloodstream.

For lunch, you could have your raw greens, some steamed vegetables, one cooked grain of your choice (e.g., brown rice, millet, corn, etc.) and another serving of beans or legumes. This type of meal is high in fiber and plant proteins which helps to stabilize your blood sugar levels.

Vary the fruits, vegetables, beans, whole grains, nuts, and seeds, and you'll have a balanced diet that should not send your blood sugar soaring.

Everyone is different, so you may need to experiment a little with these suggestions to find out what works best for you.

All the best! And please do keep in touch and let me know how it goes!

Michelle