What you eat has a major impact on weight and blood sugar, and the stakes are higher with prediabetes. When looking at breakfast, cereal can be in the spotlight as a common choice. Diet patterns that are high in fiber and include whole-grains can lower risk for type 2 diabetes, according to the American Diabetes Association.
Oatmeal and many types of cold breakfast cereals can be high-fiber and whole-grain, and they can have benefits such as helping with weight control and lowering risk for diabetes and nutrient deficiencies, according to research published in PLOS One and Advances in Nutrition. Plus, they can provide an instant, often portable meal, and they taste great. However, what if you are looking for an alternative for breakfast? These are some ideas.
There are plenty of options that are easy to prepare and great-tasting, and that help lower blood sugar, increase fullness, and promote weight control. These are some ideas.
1. Portobello Breakfast Sandwich
Making a healthy breakfast sandwich can be faster than getting one from a drive-through. Whole-grain English muffins, whole-wheat pita bread, and whole-grain sliced bread are all good options. Low-fat cheese and cooked egg whites can provide protein, and a cooked portobello mushroom provides heft along with fiber, antioxidants, and protein.
2. Egg Veggie Cups
A low-carbohydrate diet can lower blood sugar and it can lead to weight loss, according to the American Diabetes Association. Egg muffins or cups are naturally low in carbohydrates and high in protein. To make a dozen egg cups, cook 2 cups of chopped vegetables, such as green peppers, onions, mushrooms, or zucchini, in 2 tablespoons of olive oil. In a bowl, beat 6 eggs and 12 egg whites, black pepper, 1 cup of shredded fat-free or low-fat cheese, and onion powder. Add the vegetables, mix, and pour into 12 muffin cups with cooking spray. Bake. Then eat what you want today and freeze the rest so you can defrost them whenever you need them.
3. Peanut Butter on Toast
Why wait until lunch to give your body whole grains, healthy fats, protein, and fiber? A peanut butter sandwich on whole-grain toast or English muffin is portable and as easy as possible to make. You can even use whole-grain waffles instead of bread. If you are sitting down to eat at the table, an open-face sandwich can be topped with sliced banana or strawberries. If you are on the go, just grab a piece of fruit, such as an orange or apple, to round out your meal.
4. Breakfast Hash
If you want to sit down to a big bowl of something that is not cereal, breakfast hash can do the trick. Diced sweet potato, onion, and any other kind of vegetables, sauteed in olive oil, and tossed with an egg or tofu along with seasonings such as cumin, black pepper, or chili powder, can be a high-fiber, high-protein option. Hint: cut the veggies the night before so breakfast is quicker to make in the morning.
One great thing about cereal is that you can eat it dry when you are on the go or if you love grazing throughout the morning. Other foods can serve that purpose, too. Some healthy finger foods to snack on instead of eating a single large breakfast are low-fat string cheese, air-popped popcorn (a whole grain!), whole fruit, cut fruit, or berries, and nuts or peanuts.
6. Cottage Cheese Pancakes
Like cereal, pancakes are another traditionally high-carb staple, but cottage cheese pancakes add protein. To serve 4, beat 2 eggs with 1 cup of low-fat cottage cheese and 1 cup milk. Pour in a blended mixture of 1/2 cup whole-wheat flour, 1/2 cup oats, 1 tablespoon baking powder, and 1/2 teaspoon salt, and cook on a griddle. Serve with fruit or nuts.
Cereal may be one of the most popular breakfast foods in America, but there are other choices that are just as delicious and easy to prepare. Having some lower-carbohydrate, higher-protein choices for breakfast can make it easier to stick to a diet to lower blood sugar and manage prediabetes.
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