Research has shown multiple times that eating a balanced meal in the morning may help to promote more stable blood glucose levels the rest of the day. For individuals with diabetes, skipping the morning meal may lead to reduced energy levels, a higher risk of hypoglycemia, and an increase in food cravings/portions the remainder of the day.
The key is to combine high-fiber carbohydrates with healthy fat and protein. This combo keeps your blood sugar from spiking and keeps energy sustained throughout the morning instead of that spike and crash effect you've probably experienced.
Avocado-Egg Toast (Serves 1)
- ¼ avocado
- ¼ tsp ground pepper
- 1/8 tsp garlic powder
- 1 slice whole wheat bread, toasted
- 1 large egg, fried
- 1 tsp Sriracha
- 1 Tbsp scallion, sliced
- Combine avocado, pepper and garlic powder in a small bowl and gently mash.
- Top toast with the avocado mixture and fried egg. Garnish with Sriracha and scallion if desired.
Nutrition Facts: 271 calories, 11.5 gms protein, 18 gms carbohydrate, 5.4 gms Dietary Fiber, 2 gms sugar, 17.7 gms total fat, 3.5 gms sat fat, 186 gms cholesterol, 216 mg sodium
“Egg in a Hole” Peppers with Avocado Salsa (serves 4)
- 2 bell peppers, any color
- 1 avocado, diced
- ½ cup diced red onion
- 1 jalapeno pepper, minced
- ½ cup chopped fresh cilantro, plus more for garnish
- 2 tomatoes, seeded and diced
- Juice of 1 lime
- ¾ tsp salt, divided
- 2 tsp olive oil, divided
- 8 large eggs
- ¼ tsp ground pepper
- Slice tops and bottoms off bell peppers and finely dice. Remove and discard seeds and membranes. Slice each pepper into four ½ inch thick rings.
- Combine the diced pepper with avocado, onion, jalapeno, cilantro, tomatoes, lime juice, and ½ tsp salt in a medium bowl.
- Heat 1 tsp oil in a large nonstick skillet over medium heat. Add 4 bell pepper rings, then crack 1 egg into the middle of each ring. Season with 1/8 tsp each salt and pepper. Cook until the whites are mostly set but the yoks are still runny, 2-3 minutes. Gently flip and cook 1 minute more for runny yolks, 1 ½ to 2 minutes more for firmer yolks. Transfer to serving plates and repeat with the remaining pepper rings and eggs.
- Serve with the avocado salsa and garnish with additional cilantro.
Nutrition for 2 eggs and ¾ cup salsa: 285 calories, 15 gms protein, 14 gms carbohydrate, 6 gms fiber, 6 gms sugar, 19.5 gms total fat, 4.6 gms sat fat, 372 mg cholesterol, 589 mg sodium
Source: Living Well With Diabetes
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As a Diabetes Educator and Nutritionist I help my patients cope with managing their diabetes - whether it's diet, nutrition, supplements, blood sugar, or pump therapy.
Please reach out and contact me if you need support, I truly understand. I live it every day.
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