Many typical breakfast foods can spike your blood sugar just as quickly as a piece of chocolate cake. If you have diabetes, choose wisely what to eat in the morning to avoid blood sugar spikes.
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- Glycemic index: Less than 15
- Serving size: 1 large egg
People with diabetes should try to choose breakfast foods with a glycemic index (GI) of 55 or less because these foods don’t cause sudden spikes in your blood sugar. The glycemic index measures how quickly and how much a food raises blood sugar levels.
Eggs are a great protein source for breakfast, plus their GI is basically zero. You can increase the benefits of an egg breakfast by adding in some diabetes-friendly ingredients:
- Scramble eggs with beans or dark leafy greens, such as spinach.
- Top a poached egg with a few slices of avocado.
- Serve a hard-boiled egg on a piece of whole-grain bread.
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- Glycemic index: 11 to 13
- Serving size: 6 ounces (oz)
Plain Greek yogurt is also a great source of protein, plus it contains calcium and is often fortified with vitamin D. Greek yogurt that comes pre-mixed with fruit or flavorings can be high in sugar and carbs, but plain, unsweetened varieties are very much a low-GI food.
The beauty of plain yogurt is that you can incorporate your own favorite ingredients at home, controlling the amount of carbs and sugar. Try:
- Fresh berries
- A handful of nuts or a tablespoon of nut butter
- A little bit of honey and a sprinkle of cinnamon
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- Glycemic index: Often less than 55, depending on the variety
- Serving size: Variable; usually 1 to 2 slices
Bread has carbs (which break down to sugar), but not all bread needs to be off-limits at breakfast for people with diabetes. Whole-grain bread can be a low-GI food that helps lower your blood sugar levels, especially if you choose the right kind and pair it with other low-GI foods like nut butter, avocado, or cottage cheese.
When choosing a diabetes-friendly bread for breakfast, look for:
- Whole grains like quinoa, buckwheat, barley, and rye listed high in the ingredient list
- A low amount of carbs (determined by your healthcare provider as part of your diabetes meal plan)
- At least 2.5 grams (g) of fiber per serving
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- Glycemic index: Approx. 55
- Serving size: 1/2 cup
Old-fashioned or rolled oats are whole grains that are a great source of fiber and beneficial vitamins and minerals. They’re also super versatile:
- You can serve them hot or cold (i.e., overnight oats).
- Make them savory (with water) or sweet (with a low-carb milk, such as almond milk).
- Top them with powerhouse foods such as eggs, avocado, fresh fruit, and nut butter.
On their own, rolled oats have a GI of around 55, but you can keep their impact on your blood sugar low by combining them with foods high in fiber, healthy fats, and protein, which helps offset any sudden spikes in glucose levels.
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- Glycemic index: 15
- Serving size: 3 oz
Tofu is a low-GI food and also a good source of protein and calcium. If you’re vegan or just not a fan of eggs, tofu is a great substitute for a diabetes-friendly breakfast scramble—it pairs well with beans, leafy greens, mushrooms, and bell peppers.
You can also blend silken tofu into smoothies for a creamy, high-protein breakfast; consider adding fresh fruit and nut butter for extra nutrients.
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- Glycemic index: 30 for chia seeds, as low as 1 for chia seed pudding
- Serving size: 2 tablespoons (tbsp)
Chia seeds are the definition of “tiny but mighty.” These seeds are packed with protein, fiber, and amino acids, and won’t raise your blood sugar levels.
They can be added to many breakfast foods—enhance Greek yogurt, fruit oatmeal, or toast with nut butter by sprinkling a tablespoon of chia seeds on top.
But they also work well as the star of the show. When you mix 2 tablespoons of chia seeds into 1/2 cup of low-carb milk and let it chill for at least 30 minutes, the seeds soften and expand, creating a pudding-like texture that’s satisfying and diabetes-friendly.
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- Glycemic index: Approx. 30
- Serving size: 1/2 cup
Cottage cheese is a high-protein mixture of curdled milk and whey with a low GI, usually around 30 (it varies based on the fat content). Just like Greek yogurt, it’s best to choose plain cottage cheese without added fruit or flavorings so you can control the amount of sugar you add at home.
It’s also similarly versatile to oatmeal—you can make it sweeter by adding fresh fruit and honey, or mix it with veggies and herbs for a savory snack or dip.
Some nutrition experts recommend choosing full-fat cottage cheese because it’s often lower in carbs than low-fat varieties, but if you’re watching your fat intake, a low-fat option may be better for you.
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- Glycemic index: Approx. 44
- Serving size: Usually 2/3 cup to 1 cup
Wheat bran is the hard outer layer of the wheat kernel, which is separated from the inner layer during the milling process when flour is made. It’s high in fiber, folate, and vitamins like B6 and E.
There are many different brands of wheat bran cereal, and the GI for each one varies based on added ingredients, but wheat bran is still generally a great way to enjoy a traditional bowl of cereal for breakfast without spiking your blood sugar.
A 2016 study found that participants who regularly ate whole-grain breakfast cereals had a lower risk of diabetes and better blood sugar control after meals. To keep your GI low when eating wheat bran cereal, consider choosing a low-carb milk, such as almond milk.
The GI of a particular food indicates how fast it will raise your blood sugar after you eat it. Usually, the more carbohydrates a food has, the higher its GI. Factors influencing the GI of a food include the type of carbohydrates it contains, the amount of fat and fiber it has, what foods you combine it with, and even how you cook it.
When choosing diabetes-friendly breakfast foods, look for:
- Whole grains versus refined grains: Your body digests whole grains more slowly, keeping you fuller for longer and preventing blood sugar spikes.
- Plant-based foods: Beans, nuts, legumes, whole fruits, and vegetables are all naturally low-GI foods.
- Foods with protein, fat, and/or fiber: These foods tend to have a lower GI by themselves, and they also help your body control blood sugar spikes when combined with higher-GI foods.
- Less processed foods: Making food yourself at home is generally healthier than buying prepackaged options and usually lowers the overall GI of a meal. Similarly, buying plain versions of foods like yogurt and cottage cheese and then flavoring them at home helps you better control things like added sugar and carbs.
