Though we may never settle the debate on whether breakfast is the most important meal of the day, one thing’s for sure: Eating in the morning is practically a must for people with diabetes. According to Edwina Clark, MS, RDN, skipping your first meal is a no-go if you have this condition. “It’s not usually recommended because it may lead to hypoglycemia or low blood sugar, which can quickly become a medical emergency,” she tells SELF.
So, once you sit yourself down at the breakfast table, what does a diabetes-friendly meal actually look like? While you might be picturing steak and eggs on repeat, Clark says your a.m. choices don’t have to be a total protein-fest—nor do they have to be boring! “A diabetes-friendly breakfast is all about balance rather than eliminating carbs altogether,” she says. “As a general rule of thumb, I recommend aiming for a combination of lean protein, plant-based fat, and a small to moderate portion of high-fiber carbohydrate at breakfast to fuel for the day without sending your blood sugar through the roof.”
True to these recommendations, Clark has served up five delicious breakfast recipes ideal for people with diabetes. Per serving, each comes in at 30 grams of carbs or fewer, 5 grams of added sugars or fewer, 5 grams of protein or more, and at least 3 grams of fiber. From a creamy pudding parfait to a delightful green shakshuka, they’re enough to make a morning person out of just about anyone.
