Catalina Crunch Cereal with Strawberries

What’s for Breakfast? My Favorite Choices for Easy Diabetes Management

Managing blood sugar is a vital part of my daily routine, and it all starts with breakfast. When I was diagnosed with LADA Diabetes over a decade ago, I realized the importance of a morning meal that balances proteins, fibers, and carbohydrates to maintain steady blood sugar levels.

Over the years, I’ve refined my breakfast choices to focus on high-protein and high-fiber foods while minimizing quick-acting carbohydrates. This approach helps mitigate the morning spike often exacerbated by dawn phenomenon and my higher insulin resistance during these hours.

What I Avoid

Regular breakfast cereals are a no-go for me. Despite appearing healthy or low in sugar, these often contain refined grains that cause rapid blood sugar increases, making it tricky to calculate the correct insulin dose.

Donuts are also off limits. I also avoid most bagels, muffins, and breads.

My Top Breakfast Choices

Catalina Crunch Cereal - Blueberry Muffin Cereal, Honey Nut Cereal with Almonds, Cinnamon Toast

1. Protein-Rich Cereal

I love Catalina Crunch cereal! ❤️ My favorite kind is the Cinnamon Toast flavor. Pictured above, I’ve paired it with measured amounts of milk and fresh strawberries. Always include the carb count for the milk in your calculations — 1/2 cup of milk has about 6 grams of carbs.

You may also enjoy the other Catalina Crunch cereal flavors such as Blueberry Muffin or Honey Nut with Almonds. They are all designed to be low in carbs.

Dave's Killer Bread - Thin-Sliced Powerseed

2. Power Seed Toast with Peanut Butter

I enjoy slices of Dave’s Killer Bread, especially the Thin-Sliced Powerseed variety, which is loaded with seeds. However, there’s many other kinds of low carb seed, nut, and whole grain bread that can be enjoyed — just check the carbohydrate count. I top it with crunchy peanut butter for extra protein.

3. Egg-Centric Dishes

From homemade omelets packed with vegetables and protein like spinach, cheese, and sausage to simple egg sandwiches on whole-grain English muffins, eggs are a staple in my breakfast. They are versatile and protein-rich. I often eat them with bacon or sausage, and this extra protein makes my blood sugar more manageable, allowing me to even include a small portion of home fries or hash browns occasionally.

A bowl of creamy whole milk yogurt with a dollop of dark strawberry jam in the center sits in the foreground on a white plate, with a metal spoon resting in the bowl. Behind it, a container of Bellwether Farms A2 Organic Whole Milk Yogurt and a jar of ChocZero's No Added Sugar Strawberry Jam.

4. Low-Carb Yogurt

I pair plain or low-sugar yogurt with keto-friendly jam. This combination is not only low in carbs but also includes probiotics, which support overall gut health.

Fresh berries are also a good choice. Blueberries only have 5 grams of carbs per 1/4 cup, and they are nutrient dense, packed with vitamins.

Kodiak Power Cakes

5. High-Protein Pancakes

Kodiak Cakes’ High Protein Pancake Mix is a game-changer for me. I carefully manage the maple syrup but enjoy these hearty pancakes that are both filling and blood sugar-friendly.

There’s something special about Pancake Breakfast with the whole family — it makes Saturday morning fantastic! (Again, be careful with the maple syrup, which is high in carbs. I like it but I always use it in limited quantities.)

Low Carb Snacks: Keto Zero Nut Bars and Joy Days Cookies

6. Quick Fixes

I’ll be honest, for those rushed mornings, I like a grab-and-go option. I sometimes bake almond flour muffins on the weekend so that I have something quick and low carb to enjoy all week. My other quick to-go options include Kind Zero Nut Bars or Joy Days Cookies. They’re convenient, tasty, and keep my blood sugar levels stable.

Learning and Sharing

As I explored in my book, Success with LADA Diabetes: Achieving Optimal Health with Diet, Exercise, and Insulin, incorporating protein with each meal helps stabilize blood sugar levels. These breakfast options not only support my dietary needs but also set a positive tone for the day ahead.

What are your favorite diabetic-friendly breakfast choices?

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