Pairing a carbohydrate-containing breakfast with protein and healthy fats can also help create a more balanced meal.
2. Refined Bread, Pastries, and Other Highly Processed Carbohydrates
White bread, donuts, muffins, sweet rolls, and many commercially produced breakfast pastries are often made primarily from refined flour.
During processing, much of the grain's structure is removed.
These foods can be relatively low in fiber while providing a substantial amount of rapidly digestible carbohydrate.
For someone with diabetes, eating a large portion can lead to a significant post-meal glucose increase.
Pastries can be especially challenging because they may combine refined carbohydrates, added sugars, saturated fat, and large portion sizes.
That combination can make them easy to overeat while providing relatively little nutritional value.
This doesn't mean that every slice of bread is dangerous.
Whole-grain bread containing substantial dietary fiber can be incorporated into many diabetes-friendly eating patterns.
The key is to distinguish between a high-fiber whole-grain food and a highly refined product that contains mostly rapidly digested carbohydrates.
Try this instead
Consider replacing refined breakfast carbohydrates with foods such as:
- Whole-grain toast
- Oatmeal without excessive added sugar
- Eggs
- Plain Greek yogurt
- Nuts and seeds
- Fresh berries
- Vegetables
The goal isn't to eliminate carbohydrates completely.
It's to choose higher-quality carbohydrate sources and reasonable portions.
3. Processed Meats and High-Sodium Breakfast Foods
Bacon, sausage, ham, and other processed meats are common breakfast foods.
Unlike sugary cereal, these foods may not cause an immediate dramatic rise in blood glucose because they contain little carbohydrate.
However, that doesn't automatically make them ideal foods to eat every morning.
Many processed meats are high in sodium and saturated fat, and frequent consumption has been associated with health concerns, particularly cardiovascular disease.
This matters because diabetes itself is associated with an increased risk of cardiovascular disease.
Someone with diabetes therefore needs to think beyond blood sugar alone.