For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must. “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....TAP TO READ THE FULL CONTENT | TAP TO READ THE FULL CONTENT

Some people with diabetes experience higher blood sugar levels in the morning because the liver breaks down sugar stores overnight. At this time, your cells can also be a bit more resistant to insulin, the hormone that regulates blood sugar.1

Eating a healthy breakfast can reduce your blood sugar and help prevent spikes later in the day.

There are four categories to try to include when planning a diabetes-friendly meal, whether for breakfast or other times of the day:

Fiber, such as low-sugar varieties of oatmeal, whole-grain bread, and whole-wheat/bran muffins
Lean protein, such as eggs, Greek yogurt, fish, tofu, or beans.

Healthy fats, such as olive oil, avocado, coconut, and nuts
Non-starchy vegetables, such as peppers, tomatoes, onions, and especially dark leafy greens

Including these four types of food will ensure that your plate checks all the boxes of a satisfying, nutrient-dense meal. Plus, you’ll set yourself up to make better meal choices throughout the rest of the day.
Focus on Fiber

When it comes to carbs on a diabetes-friendly diet, fiber is the shining beacon you should be searching for. Fiber helps slow the glucose response after a meal, helping to balance blood sugar.

Experts recommend at least 35 grams of fiber per day for people with diabetes.2 For those without diabetes, the recommended amount is 22 to 34 grams each day (depending on your age and sex).3

For high-fiber breakfast options, try the following:

Oatmeal (1/2 cup of dry steel-cut oats contains 10 grams of fiber)
Avocado toast on whole-grain bread (contains 12 to 15 grams of fiber)
A whole-grain waffle (5 grams of fiber)

Keep an eye on portions when planning a carb-centric meal. Your hands can serve as great visual tools. One serving of grains is usually 1/2 cup of dry grains, which generally fits in one cupped hand. You can measure cooked grains in 1 cup measurements or approximately two cupped hands.

Include Lean Protein

Protein is the building block for every cell in the body and is a great source of energy.

For people with diabetes, lean proteins provide energy without a lot of saturated fat, which is linked to heart disease. Animal-based breakfast proteins like eggs and turkey sausage are pretty standard. Greek yogurt is an excellent dairy-based protein. Plant-based protein sources include chickpeas, tofu, nuts, and seeds.

You can visualize a serving of protein by imagining a deck of cards. That’s also about the size of the palm of your hand. A portion of protein should be around 3 to 6 ounces.

To boost your intake while staying low on carbs, try:

A protein powder smoothie (whey, pea, or hemp protein powders)
Greek yogurt with nuts
A frittata with vegetables and greens
Baked eggs with black beans and diced vegetables

Add Healthy Fats

From helping with vitamin absorption to heart and brain function, fats are an essential part of a healthy diet. However, not all fats are created equal.

Look for plant-based fats such as avocado, olive oil, nuts, seeds, and coconut. Also, choose high-quality sources of animal products such as whole-milk dairy.4

Full-fat dairy was once thought to cause high cholesterol. Emerging evidence indicates that full-fat dairy may help to keep cholesterol balanced.5

In terms of portions, a serving of liquid fats, such as olive oil, is usually 1 teaspoon. That’s about the size of the tip of your thumb. A serving of nuts, seeds, or avocado is 1 tablespoon, or about the full length of your thumb.

Seek out omega-3 fatty acids, which are a special kind of protective, anti-inflammatory fat. Walnuts, chia seeds, flax seeds, and fatty fish (like salmon and tuna) are all great sources of omega-3s.