If you’re living with type 2 diabetes, breakfast can have a huge impact on your blood glucose levels. Toast, cereal and fruit juice can cause a sharp rise, leaving you tired, hungry and reaching for snacks by mid-morning.
A few simple swaps will mean steadier energy, fewer cravings, being fuller for longer and better blood glucose control. Below, you’ll find satisfying low carb breakfast ideas and practical tips to make mornings easier.
Want practical breakfast ideas?
Download six blood glucose-friendly breakfasts to make mornings easier.
What's a good diabetes-friendly breakfast?
Building a great breakfast for someone with type 2 diabetes is as simple as 1-2-3:
What can happen to blood glucose levels when you eat high carb vs low carb food.
Why protein matters at breakfast
Including protein in your breakfast helps slow down how quickly glucose enters your bloodstream. It also keeps you feeling full for longer, reduces cravings and supports better energy throughout the day.
Try eggs, Greek yoghurt, cottage cheese, nuts or even leftover protein from dinner!
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FREE diabetes-friendly breakfasts
Get 6 satisfying breakfast ideas that are lower in carbs and will have minimal impact on your blood glucose levels.
Breakfasts to avoid if you have diabetes:
For those managing diabetes, or trying to improve blood glucose, starting the day with porridge, fruit or cereal can lead to a sharp rise in blood glucose levels. The good news? There are many options that keep you full and help support stable energy.
Oats and porridge: While many people think porridge is a healthy way to start the day, oats are very high in carbs and will lead to a blood glucose rise afterwards.
A bowl of porridge with skim milk contains around 30 grams of carbs, the equivalent of 7 teaspoons of sugar.
Fruit: Traditionally regarded as a health food, fruit contains sugar. This sugar comes with fibre, a few vitamins, not much in the way of minerals, no essential fats and no complete protein.
A medium banana contains 24 grams of carbs (6 teaspoons of sugar) .
The best low carb fruits?
Most berries are relatively low in carbs. Raspberries, blackberries and strawberries contain around 6g per 100g, while blueberries contain about 12g. By comparison, bananas and grapes contain around 18g per 100g.
Breakfast cereals: Most cereals—even the “natural” or “wholegrain” ones—are packed with sugars and refined carbs that digest quickly and cause a rapid rise in blood sugar.
A serve of Weetbix contains 21 grams of carbs, the equivalent of 5 teaspoons of sugar.
Fruit juices and smoothies: Juices and high-sugar fruits lack fibre and are quickly absorbed, leading to a blood glucose spike without keeping you full for long.
A medium Boost Juice Blueberry Blast smoothie contains a whopping 68 grams of carbs, more than 17 teaspoons of sugar.
Other common breakfast foods to avoid for diabetes:
You've rethought breakfast.
What's your next step?
Food choices are only one part of managing blood glucose. Take our quick quiz to discover the approach to better blood glucose that may best suit your health, goals and lifestyle.
Breakfast ideas for better blood glucose:
These recipes are typical of what's included in the weekly meal plans we provide as part of the Defeat Diabetes Program, because we believe good health doesn't mean food deprivation!
