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Quick Breakfasts to Maximize Sleep and Still Have Time to Eat

Quick Breakfasts to Maximize Sleep and Still Have Time to Eat


After some research two years ago, I realized the importance of eating breakfast. Among its many benefits, people who eat breakfast are more likely to focus in class and maintain a healthy bodyweight. Though it was a hard decision at first, I made myself get up 5 minutes earlier to make a quick breakfast.

But here is the secret no one tells you— once you start eating breakfast, there is no going back. Your body does something really strange where it starts to depend on that daily sustenance, and you start to question why everyone else is not starving when they say they have not yet eaten and it’s 1:00 in the afternoon.

Photo by MemeCenter

So in keeping with my need to maximize sleep and still eat something before class, I have an arsenal of quick breakfasts that take under 5 minutes and are easily made in a dorm room. The ingredients can be bought on campus, which of course, is another huge plus.

1-Minute Yogurt to Go

Photo by Karina Rao

Pick your favorite flavor of Greek yogurt (I would have gone with plain and added honey to taste, but it seems that UT thinks no one likes plain flavored), add some fresh fruit like strawberries or blueberries and throw in a handful of granola. Shout out to Kashi Triple Berry.

1 Minute Almond Butter and Banana Sandwich

Photo by Karina Rao

Pretty self explanatory— spread some almond butter on 2 slices of bread (or rice cakes if available) and cut banana slices to layer on top for a healthy, satisfying breakfast.

3 Minute Oatmeal

Photo by Karina Rao

Okay, the truth is I get my oats from an outside source—my lovely sister who has a car and can drive to HEB. But if you do not have a wonderful sister who can bring you all your food desires, then certainly go for the oatmeal packets. If using plain oats, add half a cup of oats, a pinch of salt, a splash of almond milk, and fill the bowl with enough water to just cover the oats. Heat for 2 minutes in the microwave, then mix in honey and cinnamon.

4 Minute Egg McMuffin

Photo by Karina Rao

First, crack two eggs into a bowl, sprinkle with salt and pepper and scramble with a fork. Cook for 2 minutes. Then, add cheese, a ham/turkey/microwavable breakfast patty and the scrambled eggs on top of an untoasted English muffin/bagel/bread. Whatever you like untoasted really, because when you live a dorm, not being allowed to keep a toaster is just another daily struggle.

So the next time you are running late for a morning class and think you have to skip breakfast, or you just want a few more minutes of shut eye, pull out one of these recipes for a sustaining meal that will keep you going through the morning.

The post Quick Breakfasts to Maximize Sleep and Still Have Time to Eat originally appeared on Spoon University. Please visit Spoon University to see more posts like this one.


10 Easy Breakfast Ideas for Type 2 Diabetes

Make breakfast a no-brainer. These simple ideas will help keep your blood sugar steady and get you on with your day in no time.

For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and eating this meal can have real benefits for your health. “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, an Atlanta-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition.

Julie Stefanski, RDN, agrees that it’s a crucial meal when you’re managing diabetes. “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, also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania.

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 from person to person, notes the American Diabetes Association (ADA). “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. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast.

On the other hand, choosing a breakfast that isn’t balanced won’t do your blood sugar any favors. “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.

And don’t even think about skipping breakfast (or lunch or dinner, for that matter). “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi.

By the way, the same rule applies if you’re at an elevated risk for type 2 diabetes but don't have the condition. A study published in January 2019 in the Journal of Nutrition found that skipping breakfast was associated with an increased risk of type 2 diabetes for adults. Risk factors for type 2 diabetes and its precursor, prediabetes, include being over age 45, carrying extra weight, having a family history of type 2 diabetes, having had gestational diabetes (diabetes during pregnancy), and being Black, Indigenous, or a Person of Color, notes the ADA.

So, it’s time to up your breakfast game. Pressed for time? There are plenty of nutritious, easy-to-make recipes that taste delicious, too. Here are 10 balanced, diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.


10 Easy Breakfast Ideas for Type 2 Diabetes

Make breakfast a no-brainer. These simple ideas will help keep your blood sugar steady and get you on with your day in no time.

For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and eating this meal can have real benefits for your health. “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, an Atlanta-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition.

Julie Stefanski, RDN, agrees that it’s a crucial meal when you’re managing diabetes. “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, also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania.

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 from person to person, notes the American Diabetes Association (ADA). “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. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast.

On the other hand, choosing a breakfast that isn’t balanced won’t do your blood sugar any favors. “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.

And don’t even think about skipping breakfast (or lunch or dinner, for that matter). “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi.

By the way, the same rule applies if you’re at an elevated risk for type 2 diabetes but don't have the condition. A study published in January 2019 in the Journal of Nutrition found that skipping breakfast was associated with an increased risk of type 2 diabetes for adults. Risk factors for type 2 diabetes and its precursor, prediabetes, include being over age 45, carrying extra weight, having a family history of type 2 diabetes, having had gestational diabetes (diabetes during pregnancy), and being Black, Indigenous, or a Person of Color, notes the ADA.

So, it’s time to up your breakfast game. Pressed for time? There are plenty of nutritious, easy-to-make recipes that taste delicious, too. Here are 10 balanced, diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.


10 Easy Breakfast Ideas for Type 2 Diabetes

Make breakfast a no-brainer. These simple ideas will help keep your blood sugar steady and get you on with your day in no time.

For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and eating this meal can have real benefits for your health. “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, an Atlanta-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition.

Julie Stefanski, RDN, agrees that it’s a crucial meal when you’re managing diabetes. “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, also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania.

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 from person to person, notes the American Diabetes Association (ADA). “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. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast.

On the other hand, choosing a breakfast that isn’t balanced won’t do your blood sugar any favors. “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.

And don’t even think about skipping breakfast (or lunch or dinner, for that matter). “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi.

By the way, the same rule applies if you’re at an elevated risk for type 2 diabetes but don't have the condition. A study published in January 2019 in the Journal of Nutrition found that skipping breakfast was associated with an increased risk of type 2 diabetes for adults. Risk factors for type 2 diabetes and its precursor, prediabetes, include being over age 45, carrying extra weight, having a family history of type 2 diabetes, having had gestational diabetes (diabetes during pregnancy), and being Black, Indigenous, or a Person of Color, notes the ADA.

So, it’s time to up your breakfast game. Pressed for time? There are plenty of nutritious, easy-to-make recipes that taste delicious, too. Here are 10 balanced, diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.


10 Easy Breakfast Ideas for Type 2 Diabetes

Make breakfast a no-brainer. These simple ideas will help keep your blood sugar steady and get you on with your day in no time.

For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and eating this meal can have real benefits for your health. “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, an Atlanta-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition.

Julie Stefanski, RDN, agrees that it’s a crucial meal when you’re managing diabetes. “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, also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania.

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 from person to person, notes the American Diabetes Association (ADA). “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. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast.

On the other hand, choosing a breakfast that isn’t balanced won’t do your blood sugar any favors. “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.

And don’t even think about skipping breakfast (or lunch or dinner, for that matter). “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi.

By the way, the same rule applies if you’re at an elevated risk for type 2 diabetes but don't have the condition. A study published in January 2019 in the Journal of Nutrition found that skipping breakfast was associated with an increased risk of type 2 diabetes for adults. Risk factors for type 2 diabetes and its precursor, prediabetes, include being over age 45, carrying extra weight, having a family history of type 2 diabetes, having had gestational diabetes (diabetes during pregnancy), and being Black, Indigenous, or a Person of Color, notes the ADA.

So, it’s time to up your breakfast game. Pressed for time? There are plenty of nutritious, easy-to-make recipes that taste delicious, too. Here are 10 balanced, diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.


10 Easy Breakfast Ideas for Type 2 Diabetes

Make breakfast a no-brainer. These simple ideas will help keep your blood sugar steady and get you on with your day in no time.

For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and eating this meal can have real benefits for your health. “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, an Atlanta-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition.

Julie Stefanski, RDN, agrees that it’s a crucial meal when you’re managing diabetes. “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, also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania.

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 from person to person, notes the American Diabetes Association (ADA). “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. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast.

On the other hand, choosing a breakfast that isn’t balanced won’t do your blood sugar any favors. “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.

And don’t even think about skipping breakfast (or lunch or dinner, for that matter). “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi.

By the way, the same rule applies if you’re at an elevated risk for type 2 diabetes but don't have the condition. A study published in January 2019 in the Journal of Nutrition found that skipping breakfast was associated with an increased risk of type 2 diabetes for adults. Risk factors for type 2 diabetes and its precursor, prediabetes, include being over age 45, carrying extra weight, having a family history of type 2 diabetes, having had gestational diabetes (diabetes during pregnancy), and being Black, Indigenous, or a Person of Color, notes the ADA.

So, it’s time to up your breakfast game. Pressed for time? There are plenty of nutritious, easy-to-make recipes that taste delicious, too. Here are 10 balanced, diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.


10 Easy Breakfast Ideas for Type 2 Diabetes

Make breakfast a no-brainer. These simple ideas will help keep your blood sugar steady and get you on with your day in no time.

For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and eating this meal can have real benefits for your health. “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, an Atlanta-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition.

Julie Stefanski, RDN, agrees that it’s a crucial meal when you’re managing diabetes. “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, also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania.

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 from person to person, notes the American Diabetes Association (ADA). “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. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast.

On the other hand, choosing a breakfast that isn’t balanced won’t do your blood sugar any favors. “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.

And don’t even think about skipping breakfast (or lunch or dinner, for that matter). “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi.

By the way, the same rule applies if you’re at an elevated risk for type 2 diabetes but don't have the condition. A study published in January 2019 in the Journal of Nutrition found that skipping breakfast was associated with an increased risk of type 2 diabetes for adults. Risk factors for type 2 diabetes and its precursor, prediabetes, include being over age 45, carrying extra weight, having a family history of type 2 diabetes, having had gestational diabetes (diabetes during pregnancy), and being Black, Indigenous, or a Person of Color, notes the ADA.

So, it’s time to up your breakfast game. Pressed for time? There are plenty of nutritious, easy-to-make recipes that taste delicious, too. Here are 10 balanced, diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.


10 Easy Breakfast Ideas for Type 2 Diabetes

Make breakfast a no-brainer. These simple ideas will help keep your blood sugar steady and get you on with your day in no time.

For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and eating this meal can have real benefits for your health. “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, an Atlanta-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition.

Julie Stefanski, RDN, agrees that it’s a crucial meal when you’re managing diabetes. “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, also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania.

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 from person to person, notes the American Diabetes Association (ADA). “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. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast.

On the other hand, choosing a breakfast that isn’t balanced won’t do your blood sugar any favors. “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.

And don’t even think about skipping breakfast (or lunch or dinner, for that matter). “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi.

By the way, the same rule applies if you’re at an elevated risk for type 2 diabetes but don't have the condition. A study published in January 2019 in the Journal of Nutrition found that skipping breakfast was associated with an increased risk of type 2 diabetes for adults. Risk factors for type 2 diabetes and its precursor, prediabetes, include being over age 45, carrying extra weight, having a family history of type 2 diabetes, having had gestational diabetes (diabetes during pregnancy), and being Black, Indigenous, or a Person of Color, notes the ADA.

So, it’s time to up your breakfast game. Pressed for time? There are plenty of nutritious, easy-to-make recipes that taste delicious, too. Here are 10 balanced, diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.


10 Easy Breakfast Ideas for Type 2 Diabetes

Make breakfast a no-brainer. These simple ideas will help keep your blood sugar steady and get you on with your day in no time.

For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and eating this meal can have real benefits for your health. “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, an Atlanta-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition.

Julie Stefanski, RDN, agrees that it’s a crucial meal when you’re managing diabetes. “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, also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania.

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 from person to person, notes the American Diabetes Association (ADA). “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. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast.

On the other hand, choosing a breakfast that isn’t balanced won’t do your blood sugar any favors. “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.

And don’t even think about skipping breakfast (or lunch or dinner, for that matter). “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi.

By the way, the same rule applies if you’re at an elevated risk for type 2 diabetes but don't have the condition. A study published in January 2019 in the Journal of Nutrition found that skipping breakfast was associated with an increased risk of type 2 diabetes for adults. Risk factors for type 2 diabetes and its precursor, prediabetes, include being over age 45, carrying extra weight, having a family history of type 2 diabetes, having had gestational diabetes (diabetes during pregnancy), and being Black, Indigenous, or a Person of Color, notes the ADA.

So, it’s time to up your breakfast game. Pressed for time? There are plenty of nutritious, easy-to-make recipes that taste delicious, too. Here are 10 balanced, diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.


10 Easy Breakfast Ideas for Type 2 Diabetes

Make breakfast a no-brainer. These simple ideas will help keep your blood sugar steady and get you on with your day in no time.

For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and eating this meal can have real benefits for your health. “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, an Atlanta-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition.

Julie Stefanski, RDN, agrees that it’s a crucial meal when you’re managing diabetes. “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, also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania.

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 from person to person, notes the American Diabetes Association (ADA). “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. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast.

On the other hand, choosing a breakfast that isn’t balanced won’t do your blood sugar any favors. “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.

And don’t even think about skipping breakfast (or lunch or dinner, for that matter). “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi.

By the way, the same rule applies if you’re at an elevated risk for type 2 diabetes but don't have the condition. A study published in January 2019 in the Journal of Nutrition found that skipping breakfast was associated with an increased risk of type 2 diabetes for adults. Risk factors for type 2 diabetes and its precursor, prediabetes, include being over age 45, carrying extra weight, having a family history of type 2 diabetes, having had gestational diabetes (diabetes during pregnancy), and being Black, Indigenous, or a Person of Color, notes the ADA.

So, it’s time to up your breakfast game. Pressed for time? There are plenty of nutritious, easy-to-make recipes that taste delicious, too. Here are 10 balanced, diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.


10 Easy Breakfast Ideas for Type 2 Diabetes

Make breakfast a no-brainer. These simple ideas will help keep your blood sugar steady and get you on with your day in no time.

For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and eating this meal can have real benefits for your health. “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, an Atlanta-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition.

Julie Stefanski, RDN, agrees that it’s a crucial meal when you’re managing diabetes. “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, also a spokesperson for the Academy of Nutrition and Dietetics and a certified diabetes care and education specialist in York, Pennsylvania.

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 from person to person, notes the American Diabetes Association (ADA). “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. A simple diabetes-friendly breakfast she recommends is a plate of eggs and avocado on whole-grain toast.

On the other hand, choosing a breakfast that isn’t balanced won’t do your blood sugar any favors. “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.

And don’t even think about skipping breakfast (or lunch or dinner, for that matter). “Skipping meals can create blood sugar fluctuations and extreme hunger cravings, which then lead to overeating at meals and high blood sugars,” says Al Bochi.

By the way, the same rule applies if you’re at an elevated risk for type 2 diabetes but don't have the condition. A study published in January 2019 in the Journal of Nutrition found that skipping breakfast was associated with an increased risk of type 2 diabetes for adults. Risk factors for type 2 diabetes and its precursor, prediabetes, include being over age 45, carrying extra weight, having a family history of type 2 diabetes, having had gestational diabetes (diabetes during pregnancy), and being Black, Indigenous, or a Person of Color, notes the ADA.

So, it’s time to up your breakfast game. Pressed for time? There are plenty of nutritious, easy-to-make recipes that taste delicious, too. Here are 10 balanced, diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.