4 Low-calorie Breakfast Ideas For Diabetics

The first meal of the day plays a key role in diabetics. So what should a diabetic’s breakfast look like ?

All people exposed to frequent fluctuations in blood sugar levels and diabetics should properly compose their meals to provide the body with energy and essential nutrients at the same time, and avoid the increase in glucose levels in the body.

First, the diabetic’s breakfast should be low-calorie, but rich in valuable nutrients. Secondly – it should provide energy for the entire upcoming morning.

Remember that breakfast is the most important meal of the day. Avoiding it can lead to serious health consequences, especially in the case of people suffering from diabetes.

Discover interesting recipes for breakfast that can be eaten without porblem by people struggling with elevated blood glucose levels.

Why is breakfast the most important meal?

Skipping breakfast or inappropriate selection of ingredients negatively affects the metabolism, leads to a decrease in insulin concentration and an increase in blood glucose levels.

A healthy and balanced breakfast helps to maintain the optimal condition of the body suffering from diabetes and is a guarantee of well-being.

Below you will find four suggestions for a healthy and balanced breakfast not only for diabetics.

1. Breakfast for a diabetic: pear and ginger pancakes

Ingredients

• ½ cup of plain flour (100 g)
• ½ cup of wholemeal flour (100 g)
• Half a teaspoon of baking powder
• 1 tablespoon of brown sugar (15 g)
• 2 teaspoons of powdered ginger (5 g)
• Pinch of salt
• A bit of rapeseed oil
• ¾ cup of skim milk (120 ml)
• 1 egg (30 g)
• ½ cup of finely chopped pears

A method of preparing

• In a medium-sized bowl, combine the wheat flour, wholemeal flour, sugar, baking powder, ginger powder and a pinch of salt.
• In another bowl, mix the milk with the egg and oil. Then add the pear cut into small pieces and mix.
• The next step is to mix the “dry” ingredients with the “wet” ingredients to create a homogeneous, dense mass without any lumps.

• Fry the pancakes in a pan lightly greased with oil. After a few minutes, flip them over to make them lightly golden.
• Serve the fritters plain or with homemade marmalade or your favorite fresh fruit.

2. Spinach and tomato omelette – the perfect breakfast for a diabetic

Ingredients

• 3 egg whites
• 3 tablespoons of finely chopped lean meat (60 g)
• 1 tablespoon of grated Parmesan cheese (20 g)
• ½ cup of finely chopped vegetables (spinach, asparagus, broccoli, mushrooms, onions, peppers, tomatoes, zucchini) (100 g)
• A little bit of oil or olive oil

A method of preparing

• Moisten the bottom of the pan with oil or olive oil.

• Fry the chopped meat and vegetables. Fry them for about three minutes. If you don’t have poultry, you can use beef or pork, or a mixture of the two.
• Add egg whites to the fried meat and vegetables. Continue to cook over medium heat.
• When the protein is thin, add the fine-mesh Parmesan cheese. After a while, take the omelette off the heat.
• Serve the vegetable omelette with wholemeal toasts sprinkled with olive oil or smeared with light cheese.

3. Nourishing smoothie based on yoghurt

Ingredients

• ½ cup of skimmed natural yoghurt (125 ml)
• ½ cup of almond milk (125 ml)
• ¾ cup of forest fruits (blueberries, raspberries, blackberries, currants) (100 g)
• ½ cup of fresh spinach leaves (30 g)
• 2 tablespoons of ground linseed (30 g)

• 1 tablespoon of cinnamon (15 g)

A method of preparing

• First, mix the spinach with the almond milk. Then add your favorite forest fruits to the smoothie (if you don’t have fresh ones, you can use frozen ones).
• When the fruit and spinach are thoroughly blended, add plain yogurt, ground flaxseeds, and cinnamon.
• Blend for a few more minutes to get a silky smooth texture.
• If you like, you can add a tablespoon of whole grain oatmeal to your shake.

4. Breakfast for the diabetic: Whole grain muffins with orange

Ingredients

• ½ cup of wholemeal flour (100 g)
• ¾ cup of wheat flour (150 g)

• 2 tablespoons of baking soda (18 g)
• Pinch of salt
• ¼ tablespoon of cinnamon (3 g)
• 1/4 cup of sugar (50 g)
• 2 tablespoons of wheat germ (20 g)
• ¾ cup of raisins (100 g)
• 1 cup of low-fat plain yogurt (250 ml)
• 1 egg
• A little bit of oil
• The peel is grated from the orange half
• 3 tablespoons of fresh orange juice (45 ml)

A method of preparing

• First, heat the oven to 180 ˚C.
• Then, in a large bowl, mix the flour, baking soda, salt, and cinnamon. Sift all “dry” products through a sieve – thanks to this you will avoid the formation of lumps, and your muffins will come out wonderfully fluffy.

• Add sugar, wheat germ and raisins to the sifted flour, baking soda, salt and cinnamon. Make a recess in the center of the dry matter.
• Then mix the plain yogurt with a little oil, egg, orange peel and freshly squeezed orange juice.
• When the mixture is homogeneous, pour it into the cavity of the bowl with the “dry” ingredients. Mix with your hands.
• Fill the muffin molds with the finished dough (up to 2/3 of the height). Before that, lubricate them with fat.
• Bake the muffins for 20 minutes at 180 C. After the allotted time has elapsed, check with a stick to see if the cake is baked well. If not (if the stick is wet), leave the muffins in the oven for a few more minutes.
• After baking, leave the muffins in the mold for a few minutes, then take them out, set aside to cool and it’s ready!