Best Breakfast for Diabetics: Why Starting Your Day with Fats and Protein Is a Game Changer

If you’re trying to get better control of your blood sugars, let’s talk about something simple that makes a big impact. Breakfast.

I’m not talking about cereal, toast, or fruit smoothies here. I’m talking fats and protein first thing in the morning. It sets the tone for your blood sugars all day long. And no, this isn’t just a bro science tip. It’s backed by actual research.

The Science

There’s a study from The Journal of Nutrition that looked at how people with Type 2 diabetes responded to high protein versus high carb breakfasts. The protein-packed meals came out on top. They helped keep post-meal blood sugars lower than the carb-heavy ones.

https://pubmed.ncbi.nlm.nih.gov/25733459/

Another study in the journal Obesity found that people who ate a bigger breakfast with more protein and fat actually had better A1C numbers over time. 

https://pubmed.ncbi.nlm.nih.gov/24311451/

Why Fats and Protein Work

Carbs break down into sugar. Protein and fat do not. When you start the day with protein and fat, you blunt that initial blood sugar spike and that makes it way easier to stay in range for the rest of the day.

Build a Better Breakfast

Here’s what a solid, blood sugar-friendly breakfast looks like:

• Protein – Eggs, Sugar-Free Greek yogurt, low sugar cottage cheese, tofu, or leftover chicken (yes, cold chicken for breakfast is a thing)

• Healthy fats – Avocado, nuts, seeds, olive oil, and cheese

• Low-carb veggies – Spinach, mushrooms, tomatoes, bell peppers. Get some color on your plate

Quick Breakfast Ideas

1. Egg and Avocado Bowl – Scramble eggs, toss in some spinach and mushrooms, and top with avocado and hot sauce

2. Greek Yogurt Bowl – Full fat sugar-free Greek yogurt with chia seeds, walnuts, and a scoop of protein powder

3. Chia Pudding – Make it the night before with almond milk, a scoop of protein powder, and top with almonds in the morning

4. Tofu Scramble – Sauté with veggies and serve with avocado or olives for extra healthy fat

If you’re still starting your day with a banana and toast, it’s no wonder your blood sugar is all over the place. Try flipping the script. Go heavy on protein and fat in the morning and see how your numbers respond.

Blood sugar control does not have to be a guessing game. Sometimes it starts with what’s on your plate at breakfast.

Need some help getting started?

Grab a copy of my recipe book: THE DIABETIC BREAKFAST SOLUTION: 30 Quick and Delicious Recipes Proven To Solve Cravings and Dramatically Lower Your A1C. 

Chat soon,

Shawn