Protein for Breakfast: A Simple Diabetes Management Tool

As the adage goes, “Breakfast is the most important meal of the day,” right?

Breakfast sets the tone for the rest of the day. An unfulfilling breakfast might lead to a binge at lunch, and a furious stomach comes dinnertime. This is true of just about everyone but is particularly significant for individuals with diabetes.

Protein and Blood Sugar

As your doctor has likely told you, protein plays a role in maintaining blood sugar. Protein slows digestion and sugar absorption, leading to fewer blood sugar spikes. Naturally, this sets the tone for the day and will help you keep on track for the rest of your meals; if you are not feeling half-starved, weak, or tired, you have a much better chance of adhering to a strict meal or dietary plan.

Ideal Protein Sources

Protein at breakfast doesn’t have to mean eggs and bacon. Protein comes in a happy array of packages, ranging from dairy to meat, dairy, and grains. Below are four high-power sources of protein to implement into your next breakfast.

#1. Yogurt

Yogurt can be dressed up or dressed down and is an incredibly versatile food. It can be paired with fruit and granola, for a protein-rich, vitamin and grain-filled breakfast, or can be eaten on its own as a side to oatmeal. Unsweetened Greek yogurt also makes an excellent dip for vegetables with the addition of simple herbs and spices.

When choosing your yogurt, opt out of brands or flavors with added sugar. Instead, select unsweetened or naturally-flavored yogurt, and add your own toppings when you get home.

#2. Cheese

Cheese can be eaten on its own in slices or can be used to make your morning eggs a little more appealing. Once again, pay close attention to your cheese source: a Kraft single is not going to be an ideal breakfast addition. Instead, if possible, use cheddar or another hard cheese. Grass-fed cheese will likely hold the highest nutrient content but is not strictly necessary to reap the protein benefits.

#3. Eggs

Some men and women with diabetes have been cautioned against the consumption of eggs due to a high risk of cardiovascular disease; however, if this is not the case, eggs can provide a wonderful means of consuming protein first thing in the morning. Eggs are also an excellent way to get protein in because they can be made in so many ways, from a simple egg scramble with salsa and avocado, to a rich poached egg, perched atop some whole grain toast, mashed avocado, and a generous dollop of sprouts.

#4. Fish

Although it may not be common practice to consume fish for breakfast, fish is an excellent source of both protein and Omega 3s, making it a great breakfast choice. You can combine eggs and fish, eat salmon on top of a whole grain English muffin, or prepare some cod the way you might eat it at dinner, with some rice and a vegetable. Once again, feel free to be creative; after all, the rest of your day just might depend on it.