10 Delicious and Diabetes-Friendly Breakfast Recipes

A good breakfast refuels your energy for an eventful day. 

Breakfast plays an essential role in our daily diet. Skipping breakfast is a bad idea even for a healthy person, but if you are a diabetic, then the stakes are even higher.

Researchers from across the world have concluded that skipping breakfast even occasionally can increase the risk of type 2 diabetes. A German study even stated that skipping breakfast 4 to 5 times a week can increase the risk of diabetes by 55%.

Further, studies have also proved that people with Type 2 diabetes who ate a balanced nutritious breakfast and opted for a light dinner, had 20 percent lower blood sugar levels than people who opted for a small breakfast and big dinner.

This can be attributed to the fact that skipping breakfast could increase insulin resistance. Once the day starts on a high insulin resistance then it becomes difficult for the body to get the insulin level back to normal. 

Secondly, omitting breakfast can result in an after-meal spike in blood sugar after lunch and dinner. This puts your body under stress which can lead to poor food choices and binge eating. Also, not breaking your fast after a long night can leave your body exhausted and impact the normal course of your body’s metabolism. This often leads to overeating at lunch and binge eating your snacks.

Spikes in the blood sugar level can result in a high risk of heart complications and other symptoms. That’s why it’s important to manage your blood sugar levels throughout the day with healthy meals and an active lifestyle.

Also Read: Why you must Never Skip Breakfast?

10 Best Breakfast Recipes for Diabetes Patients

Healthy food can be yummy as well. No, I am not deceiving you here! 

Bread and omelets are boring and not very versatile for every day. Also, bread for a diabetic is not a wise option.

Below are some of the Breakfast Recipes for Diabetes that you must try.

Moong daal dosa

An Indian version of a pancake, moong daal chilla is easy to digest, low in fats, and is a storehouse of protein and fiber. But what makes this food an excellent breakfast option for diabetics is its low glycaemic index. 

• Soak moong daal for about an hour.
• Put the soaked moong dal in a blender.
• Add healthy Indian spices like cumin, coriander, turmeric, and a pinch of chili powder with salt and pepper. 
• Take out the paste and check for consistency.
• Pour it in a pan and make delicious round dosas. 
• You can also add garlic, onion, and spinach for added benefits.

Ragi dosa

Ragi is an excellent food for diabetics. This nutritious grain is high in fiber, vitamins, and minerals. Further, the glycemic index of ragi is low. Several studies have proved that consuming ragi on a regular diet helps maintain sugar levels in the body. Fermented ragi dosa also helps maintain your weight, prevents obesity, and pumps up your energy.

• Take ragi flour, curd, and salt in a large bowl.
• Add water to it and mix well. 
• Let the batter settle for 30 minutes.
• Heat the pan and pour the paste gently with a scoop. 
• Add oil and fry gently.

Also Read: Is Ragi an amazing superfood for type 2 diabetes?

Drumsticks with lentils

Moringa or drumsticks is an excellent superfood that works wonders in managing diabetes. Drumstick has ascorbic acid in abundance which elevates insulin secretion thus, maintains sugar levels. 

• Add the soaked lentils to a pressure cooker with chopped onions, tomatoes, green chili, curry leaves, a few sprigs of Moringa leaves, and a teaspoon full of garlic and ginger. 
• Now, add in the chopped drumsticks, cut lengthwise in around 2 inches. 
• Add turmeric powder, salt to taste, and 2 cups of water. 
• Cook for 3-4 whistles in the pressure cooker.  You can have it with buckwheat chapattis.

Oats Rava idli

Oats have beta-glucans along with high fiber, which together control blood sugar levels. Its high magnesium content promotes insulin secretion. 

• Semolina is added to oats flour, with a pinch of salt, and combined with a cup of curd in a bowl. 
• Add a little water from time to time, to the mixture until a thick batter is formed.  Rest the batter for 15-20 minutes. 
• Meanwhile, Pre-heat your idli maker with sufficient water.
• Add green chilies if you prefer the heat and a dash of coconut oil. Combine with a teaspoon of baking soda. 
• Add the mixture to the idli maker and in 10-15, your healthy idlis are ready.

Methi and Spinach flatbread

Methi is packed with vitamins and minerals that work as an immune booster and has high fiber.

• Whole wheat dough is kneaded with blanched spinach and methi leaves. 
• Then, it is roasted till cooked on a frying pan on low-medium flame.
• A bowl of raita is all you need to get on for the day.

Dalia khichdi

Dalia is another excellent breakfast option for diabetics. It is high in fiber which delays digestion and prevents blood sugar spikes after meals. In addition to that, fiber keeps you full for long, induces satiety, and prevents binge-eating. 

• Dalia is commonly cooked with veggies in a pressure cooker with seasoning and water. 
• Make sure to use healthy oil and fresh vegetables.

It is simple and healthy.

Flax seed-yogurt fruit bowl

Yogurt or hung curd dominates Indian households. Yogurt has anti-oxidant properties and is a probiotic. On the other hand, flax seeds are rich in fiber and fatty acids essential for diabetes control. This simple breakfast is tasty and will keep you full for a long time.

• Take a bowl of fresh yogurt. 
• Sprinkle a teaspoon of flaxseed. 
• Mix and eat.

Masoor dal soup

Masoor daal soup is another healthy breakfast option for diabetics. Rich in fiber, healthy masoor dal soup is very satiating and helps in managing weight. Obesity is one of the main risk factors for diabetes. 

• Soak split red lentils in a bowl for an hour. 
• Cook the soaked lentils in a pressure cooker with two cups of water, sautéed vegetables (of your choice), onions, ginger, and garlic. 
• Add in seasonings like cumin powder, turmeric powder, red chili powder, and coriander powder. 
• Serve hot after 3-4 whistles.

Spinach and scrambled egg

Scrambled eggs with greens like spinach, ensure that you get a good amount of amino acids and a fair share of minerals like magnesium and zinc. It is one of the best breakfast recipes not only for diabetics but even for healthy adults and kids. The best part is that it tastes delicious.

• Wash your spinach properly with lukewarm water and chop them into little pieces.
• Take an egg and blend it with salt and turmeric.
• Add the spinach to it and mix well.
• Heat a little oil in a pan and pour the mix.
• You can also add tomatoes and onions according to satisfy your taste buds.

Chicken Salads

Salads are always a good idea and if you are a chicken lover then you must try chicken salads. This is rich in proteins, vitamins, and essential nutrients. Plus, they keep you satiated for long and keep binge-eating out of your day.

• Grill your chicken or boil it.
• Pick your favorite vegetables and blend them with tomato sauce. 
• Avoid mayonnaise or other sauces that are not healthy.

Also Read: Morning Routine for Diabetes

Your takeaway – Breakfast Recipes for Diabetes!

Starting the day with a good breakfast can charge you up for the day. And though it is a common belief that having diabetes narrows down your food choices, in reality, there is a vast range of options to explore. Try out these 10 Best Breakfast Recipes that are approved for Diabetes Patients and let us know if you have a sec