How to Eat Breakfast When You Have Diabetes

August 2nd, 2009

 I was recently interviewed by Julie Deardorff  of the Chicago Tribune for an article on How to Eat Breakfast. Julie says that unlike other meals, breakfast is unique because  it can set the tone for your entire day — for better or for worse. This is particularly true when you have diabetes.

Eating the right portions of healthy food is critical. If your breakfast is too large (especially carbohydrates) or too small you can send your blood glucose on an endless rollercoaster. To avoid blood glucose highs and lows aim to eat about the same amount of food each day. The following breakfast suggestions provide 45 – 60 grams of carbohydrate. You may need to adjust the portion sizes for your personal carbohydrate needs.

BREAKFAST

BananaDay 1
3/4 c. Cheerios – 15 carbs
1 c. skim milk – 12 carbs
1 small banana (4 oz) – 30 carbs
coffee/tea unsweetened – 0 carbs
Total 57 grams carbohydrate

Day 2
1 c. oatmeal – 30 carbs
1/2 c. skim milk – 6 carbs
1/4 c. blueberries – 5 carbs
1 slice whole grain toast – 15 carbs
1 tsp. margarine – 0 carbs
coffee/tea unsweetened – 0 carbs
Total 56 grams carbohydrate

Day 3
1/4 c. scrambled Egg Beaters - 0 carbs
1 toasted whole-grain English muffin – 30 carbs
1 tsp. margarine – 0 carbs
2 tsp. sugar-free jelly – 0 carbs
3/4 c. pineapple cubes (in own juice) – 15 carbs
coffee/tea unsweetened – 0 carbs
2 tbsp. skim milk in coffee/tea – 0 carbs
Total 45 grams carbohydrate

Day 4
3 oz. turkey sausage patty – 0 carbs
1/2 oz. low-fat cheddar cheese – 0 carbs
1 small whole grain bagel (2 oz) – 30 carbs
1 small orange (6 -1/2 oz) – 15 carbs
coffee/tea unsweetened – 0 carbs
Total 45 grams carbohydrate

Leave a Reply