It’s time to get dolled up in blue and celebrate! Today, November 14, marks World Diabetes Day. Created by the International Diabetes Federation (IDF), this exciting day promotes awareness and advocacy about the growing condition. This year, IDF encourages everyone to Go Blue For Breakfast, because studies have shown a healthy morning meal can help prevent type 2 diabetes and help keep your blood sugar levels in check. In honor of this year’s theme, we’ve rounded up some of the best diabetes-friendly breakfast foods to help you celebrate. The best part? The celebration doesn’t have to stop today–you can make these delicious dishes year-round.
The grandaddy of all breakfast dishes, a steaming bowl of fresh oatmeal is chock full of fiber and whole grains–two nutrients that will keep you full and focused right until lunchtime. Plus, studies have shown a bowl of oats in the morning can actually help lower your blood sugar throughout the day. Swirl in a teaspoon of peanut butter or top with a handful of crunchy almonds for an extra flavor boost. For a refreshing summer breakfast, mix your oats with half a cup of milk and pop them in the fridge overnight. In the morning, you’ll have a cool and creamy treat that’s ready to eat.
They don’t call it the incredible, edible egg for nothing! One large egg white contains only 16 calories and 4g of protein. Add in the yolk, and that protein content nearly doubles. (The experts at WebMD say you shouldn’t sweat the extra cholesterol. Studies have shown an egg a day doesn’t drastically impact your heart health.) It’s easy to get creative with this breakfast. Try your eggs fried, boiled, in a yummy veggie omelette, or simply scrambled. For a zesty wake-up kick, top your eggs with a spoonful of salsa.
What better way to greet the day than with a dreamy, creamy fresh-from-the-blender smoothie? Try blending yours with Greek yogurt and milk instead of juice to lower the sugar and up the protein count. After that, the rest is up to you! Toss in some berries for an antioxidant-rich drink or mix peaches and pineapple for a more sweet treat. In the winter, you can save money by purchasing frozen fruits. We’re fans of this recipe from the American Diabetes Association.
Who says pastries have to be full of calories and sugar? By subbing whole wheat flour for white and nixing the white sugar (applesauce works just as well), you can cut unwanted fat and prevent blood sugar spikes while still enjoying a sweet morning treat. Don’t believe us? Give these Zucchini and Date muffins from the American Diabetes Association a try. We promise, you can’t taste the vegetables.
Photo courtesy of Selma Broeder on Flickr