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. Good plant-based protein sources include chickpeas, tofu, nuts, and seeds.
For a healthier breakfast, choose chicken or turkey sausage. A three-link serving has 12 grams of protein, but half as much fat as the beef kind.
Select lean, low-salt deli meats, such as roast turkey. Use low-fat mayonnaise, or replace it with other spreads, such as mustard, pesto, hummus, yogurt, or avocado. Consider replacing cheese with vegetables or fruits, such as tomatoes or peppers, pesto, or avocado.
People with type 2 diabetes should limit or avoid high-fat cuts of meat, such as regular ground beef, bologna, hot dogs, sausage, bacon, and ribs, because like full-fat dairy, they're high in saturated fats, explains Kimberlain.
Soy products, mushrooms, eggplant, and coconut will give you the same umami taste as sausage or bacon, and are far more cost-effective. While cooking up a batch of eggplants won't act as a replacement for bacon or sausage, a simple amount of seasoning can help bring out that meaty taste.
According to U.S. News, soy products, mushrooms, eggplant, and coconut all have the same umami flavor that makes breakfast sausage and bacon taste so delicious — which is why they are excellent and cost-effective alternatives.
If you have type 2 diabetes breakfast cereals made with wholegrains can help to manage blood glucose levels, they release glucose more slowly as they are low GI. Weetabix, Oatibix and Shredded Wheat can make for good choices.
Eat plenty of beans
They don't have a big impact on blood glucose and may help to control blood fats such as cholesterol. Try kidney beans, chickpeas, green lentils, and even baked beans: hot in soups and casseroles, cold in salads, in baked falafel, bean burgers and low fat hummus and dahls.
Can people with diabetes have sandwiches? Yes, sandwiches are fine in moderation. Keep in mind that whole grain breads, soft taco shells, and wraps are better choices for controlling blood sugar than white bread. Lean meats, low-fat cheese, and plenty of vegetables make good sandwich choices.
As a starting point, the American Diabetes Association (ADA) advises that breads made from whole grains like whole-wheat bread are fine in moderation for people with type 2 diabetes, although they should avoid white bread.
How Much Bread Can You Eat with Diabetes? "People with diabetes can eat bread as long as it fits either their meal plan or within their carbohydrate counting allowance," says Kitty Broihier, M.S., RD, LD. "In general, that means choosing a slice that has 15 grams of carbohydrates for sandwiches."
Switch from white toast to wholegrain versions like seeded batch bread, multi-seed, granary, soya and linseed. These are better for your diabetes and digestive health. They're more filling, too. If you're making rotis and chapattis, use wholewheat flour.
High in fiber and protein, beans are digested slowly in your body, making them great for managing blood glucose levels in a type 2 diabetes diet.
There's a myth about chocolate and diabetes. But you can eat chocolate, just in moderation and not too often. Try not to eat a lot in one go as it affects your blood sugar levels. If you snack on chocolate regularly it may start to increase your cholesterol levels and make it more difficult to manage your weight.
However, in general, cheese on toast is likely to be safe for most diabetics to eat in moderation. Cheese is a good source of protein and calcium, both of which are important for maintaining good health. It is also relatively low in carbohydrates, making it a relatively diabetes-friendly food.
With whole grain bread, lean protein and lots of veggies, breakfast sandwiches can be the ultimate tasty, nourishing balance of fiber, protein and healthy fats to keep you full and fueled all day long.
If you are looking for unprocessed meat for breakfast, choose lean cuts of beef, chicken, pork, veal, and lamb because these have lower fat content and are packed with more protein. Yes, this means you can enjoy a lean cut of steak for breakfast! Don't forget about fish!