Eating a balanced breakfast is important, especially if you have diabetes. But figuring out exactly what to eat can be tricky. Having a plan can help you save time and avoid choosing foods that might cause your blood sugar to spike.

Diabetes is a lifestyle disease that is spreading across the globe like wildfire. The most effective way to control this ailment is by controlling your diet. And since breakfast is considered to be the most important meal of the day, what you eat during this time can have an impact on your blood sugar levels too.

Also Read: Here’s how to stay fit in your forties

This article discusses why breakfast is important and how to build a healthy meal when you have diabetes.

1. High-fiber, low sugar cereal

Cereals are one of the most favourite breakfast options of all time. But diabetics must ensure to include high-fibre, low sugar cereal in their diet to manage their blood sugar levels.

2. Porridge

Commonly called ‘Daliya’ in Hindi, porridge makes for a great breakfast option. It can be prepared sweet or salty, but talking about diabetics, they must opt for a salty daliya with loads of veggies.

3. Whole Grain bread

Whole Grain bread has a good amount of carbs but it is not refined and sugary. It contains fibre, which is very important in managing blood sugar levels.

4. Avocado

Avocado is a source of both healthy monounsaturated fats and fiber, so it fills you up fast and for longer.

Pair avocado with some extra protein, such as eggs (yolk is optional, but it does have choline for better cognitive health), and bright veggies for a variety of essential vitamins and minerals. Plus, some fruit, such as high-fiber berries, will also add natural sweetness in a moderate dose without elevating sugar levels.

5. Chia Seeds

These tiny seeds are superheroes for boosting satiety. They can absorb about 10 times their weight in water, which helps to slow digestion and fill you up, and they are also a source of plant-based protein, fiber, and heart-healthy omega-3 fats.

Also Read: Here are 3 foods to eat and avoid if you are diabetic

 Breakfast options diabetics must avoid

Foods with sugar and simple carbs should be avoided by people struggling to manage their diabetes. The list of foods that they must not opt for includes sugar in tea/coffee, packed juice, fruit smoothies, refined flour bread, sugary cereals, waffles, pancakes, sugary spreads like chocolate spread, hazelnut spread, jams, pastries, packaged and processed foods.