50+ Lifestyles

Breakfast for Blood Sugar Control

By Katie Schaeffer, RD, LD
Hy-Vee Registered Dietician
(515) 695-3780 kschaeffer@hy-vee.com

…find out what the right types of foods are to rise, shine and dominate each day.

If you continuously find yourself confusing breakfast foods with your favorite frosting-topped desserts, then this may be your wake-up call – especially if you’re prediabetic or diabetic. Sure – it’s important to eat something for breakfast, but that doesn’t mean to use this motto as your excuse to eat donuts or other sugar bomb bakery items instead of a balanced breakfast. To keep blood sugar spikes (and crashes) at bay, let’s find out what the right types of foods are to rise, shine and dominate each day.

1. Choose Complex Carbs:

Bakery items can make your blood sugar skyrocket, yet so does the bowl of sugar you pour from your favorite box of cereal. Rather than these refined grains, opt for their whole-wheat counterparts, like oatmeal, waffles or toast made from whole-wheat flour. These options are full of fiber, which takes longer to digest and affects your blood sugar more slowly.

2. Find the Good Fats:

Unfortunately, people with diabetes are at a higher risk for elevated cholesterol. Therefore, eating heart-healthy fats, such as avocado and olive oil, can help lower bad cholesterol. Avocado toast, anyone?

3. Focus on Fiber:

Rather than thinking about the foods you should limit, turn your focus to foods that include more fiber. Nearly 95% of Americans don’t get enough of this nutrient, and those with diabetes should be prioritizing it at each meal and snack. Fiber helps control your appetite as well as your blood sugars
(recommended amount: 25-35 g/day).

4. Don’t Avoid Fruit (but Skip the Juice):

Let’s clear the air – you can eat fruit as a diabetic. The sugar found in fruit doesn’t mean high blood sugar spikes. In fact, a serving of this naturally sweet stuff provides the same amount of carbs as a cup of milk or a slice of bread. The caveat to the fruit rule is to select the whole form rather than juice. (Say goodbye to all that filling fiber when it’s pure liquid.)

Here’s the thing – everyone’s diabetic care plan is different, but one thing we can all benefit from is eating a good breakfast. If you want to learn more about your current blood sugars, consider attending Hy-Vee dietitians’ free A1C screening tour. This tour is taking place at over 40 store locations during November. Screenings take 5-10 minutes and will provide you with your A1C reading, which is a measure of your average blood glucose over the past 3 months. Appointments are given on a first-come, first-served basis. Register at www.hy-vee.com/health.

Raspberry Protein Oats

Serves 6

All you need:

All you do:

1. Combine 1½ cups milk and vanilla protein powder. Stir in quick oats and frozen raspberries. Transfer mixture to 6 small jars with tight-fitting lids. Cover; refrigerate overnight.

2. Combine powdered almond butter and 2 tablespoons milk; drizzle on oatmeal. Garnish with thawed frozen raspberries and chocolate almonds, if desired.

Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/raspberry-protein-oats

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Katie Schaeffer, RD, LD represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Katie is a member of the Academy of Nutrition & Dietetics.