Breakfast suggestions: T2 diabetes

[WhiteAlliums]

I’m diet-controlled T2 diabetic and using the Libre 2 free trial to track blood (plasma) sugar. My lunches, snacks, dinners seem usually ok but breakfasts trigger a higher sugar rise.

I need something quick, clean, easy and filling, as I get children ready for school and go to work.

Your suggestions welcome? Thank you!

I just fry some eggs with spinach and tomatoes all in olive oil. Its v quick.

Or full fat plain yoghurt with nuzest protein powder and raspberries. The extra protein balances blood sugar.

Full fat, no added sugar yoghurt with berries, nuts and seeds etc

Eggs are always your friend.

Also, don’t be afraid to eat leftovers for breakfast. There are no rules to say you can’t have a bowl of stew or similar for breakfast.

Scrambled eggs with chorizo and spinach one of my favourite breakfasts or lunches. Total Greek yoghurt plain or with berries - this has a great protein to carb ratio so keeps me full for ages

Watching with interest. I've had a one egg mushroom omelette or Greek yogurt with nuts and raspberries. I don't know what effect they have on my blood sugar as I don't have a monitor yet. Have you come across breakfast muffins? They're egg based (mini omelettes really) and can be batch cooked and reheated.

Breakfast egg muffins I can batch cook and reheat? Do you have a link to a recipe please?

brilliant ideas - I’ll try yoghurt with bits.
I can’t cook eggs on a weekday morning but will try scrambled or omelettes at weekends.

Scrambled eggs on wholegrain toast. The protein makes it low GI.

https://www.themediterraneandish.com/mediterranean-breakfast-egg-muffins/

There are loads of recipes online.

Or a simple frittata that can be cooked at the weekend and warmed up during the week, just go easy on the spuds

Peanut butter on brown toast is low GI.

I can't stand eggs, so often opt for Fage 5% greek yogurt with berries and nuts. Sometimes I need to eat something quick and on the go, or can't quite stomach a yogurt, so a mini Babybel (or any cheese), with a handful of nuts and some berries or olives works well.

Nothing. The best thing you could do for your T2D is not have breakfast.

why is breakfast the meal not to have? Or are you just being unpleasant?

I batch make sausage and egg thingys. I use a pack of good quality sausages, either thick or chipolata. Use a muffin or cupcake tray, each cupcake hollow takes half of a thick sausage or two thirds/whole of a thin sausage (adjust to preference and size of cupcake hollow). Run a sharp knife down the skin to peel it off, divide up the sausage meat, press so that it moulds to the cupcake hollow. Fill the hollow with a little of whatever you have, like cubes of cheese or chopped veg and top off with beaten egg (I use four or five eggs). I add balsamic vinegar and herbs to the egg, but again adjust to whatever you like, a little bit of mustard or something could be good too. Don't over fill as the egg will expand while cooking. Bake until golden on top. Allow to cool before removing the meat will shrink away from the baking tin and make it easier to remove. They keep for three or four days in the fridge and are quick to eat. Two or three is a really solid protein breakfast.

For some people intermittent fasting can be a good way to manage weight and diabetes. Normally when doing that, people will have an 8 hour eating window and therefore tend to skip breakfast.

For everyone it's a good idea to give your body a decent break from eating. Whilst I do eat breakfast, I stop eating after an early evening meal most days.

However, I find that as I wake with high blood sugar, it's better for me to have a low carb breakfast which helps with that rather than none.

I'm usually in such a rush that I make a protein shake - tablespoon of frozen berries, soya milk and purition protein powder. Keeps me going until 1pm easily and barely raises my blood sugars. If I've got more time, I go for soya greek style yogurt with berries and protein powder.
Weekends I make toast (flaxseed protein bread) and have avocado, tomatoes and halloumi and manage two meals instead of 3 that day as it's so filling.

My go to breakfasts are full fat Greek yogurt with berries and a sprinkle of protein granola and chia seeds or scrambled eggs. I occasionally have porridge with chia seeds and blueberries.
If I need a really quick breakfast I have a slice of wholemeal toast with peanut butter.

Microwave omelettes are pretty cheap and very quick. You can also buy egg white in a carton and just quickly cook it with a bit of veg or ham, takes no longer than toast

Oh God no, not being unpleasant. The longer you go without eating with T2D the better. Read Jason Fung.

Sometimes over the weekend I batch cool some Ful Medames, it can easily be frozen then defrost and microwaved. It's easy to make and delicious.
Also as a PP said, any leftover is fine.
https://www.theguardian.com/food/2023/nov/22/how-to-make-the-perfect-ful-medames-recipe-felicity-cloake