“As an example, a sugary cereal paired with a plant milk or coffee with a lot of sugar has very little protein or fat, and blood sugar will immediately begin rising,” says Stefanski.Īnd don’t even think about skipping breakfast (or lunch or dinner, for that matter). On the other hand, an unbalanced breakfast won’t do your blood sugar any favors. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast. “A diabetes-friendly breakfast is one that includes a combination of carbohydrates, protein, and healthy fats in the right proportions, which helps balance blood sugar,” says Al Bochi. The key is to choose a nutritious breakfast that will keep you full and your blood sugar levels in a healthy range, which can vary depending on your age and health, notes the American Diabetes Association (ADA). “It’s important for people with diabetes to keep in mind that the first meal of the day sets the tone for how they’ll feel as the day progresses,” says Stefanski, who is also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania. “Breakfast is especially important for someone who has diabetes because it helps control blood sugar for the rest of the day,” says Rahaf Al Bochi, RDN, CDCES, a Baltimore-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition. But if you have type 2 diabetes, breakfast is a must, and it can have real benefits for your health. For many people, breakfast is the most neglected meal of the day.

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