This is What a Diabetes Educator Has for Breakfast

As a registered dietitian and certified diabetes care and education specialist, I know firsthand how influential our food choices can be. I take pride in counseling patients on ways to empower their health, improve their blood sugar and enjoy the pleasures of eating by focusing on foods that are nutritious and delicious. Breakfast can be especially impactful as it sets the tone for the day ahead and offers a wonderful opportunity to nourish our bodies.

Although I do not have diabetes, I do manage other chronic health conditions. To feed my body the nutrients it needs to feel its best and stay healthy, I try to fill my plate with plenty of fiber, unsaturated fats, antioxidants and lean protein. That means lots of fruits, vegetables, nuts, seeds, whole grains and legumes.

My food choices are determined by my level of hunger, cravings and schedule. So, I don’t always eat the same thing every day. However, my go-to breakfast choices are always rich in fiber and contain plenty of colorful fruits and vegetables. Typically, I prefer savory options, such as this White Bean & Avocado Toast. It starts with a base of crusty, whole-grain Ezekiel bread and is topped off with mashed avocado plus protein-rich white beans. Then, I put my own spin on it by finishing it off with a handful of bright microgreens and a dusting of “everything but the bagel” seasoning. It’s tasty and it keeps me full, energized and satisfied for hours. 

Read on to learn more about why I’m such a big fan, plus why I think you will be too.

Why This White Bean & Avocado Toast is My Go-To Breakfast

It’s Big on Flavor

First and foremost, this meal is delicious! The whole-grain toast provides a nice crunch and pairs perfectly with the creaminess of the avocado and white bean mixture. A topping of nutrient-dense microgreens and a dash of seasoning leaves me feeling satisfied and nourished, which is a great way to start the day. Plus, it’s ready in 5 minutes flat. 

It’s High in Fiber

Fiber is one of the most important nutrients for blood sugar management as it slows down carbohydrate absorption and improves the body’s ability to use insulin effectively. It also has lots of other health benefits. For instance, it helps your gut bacteria produce health-promoting substances called short-chain fatty acids. It also helps lower cholesterol and keeps you full after meals. Plus, it’s great for keeping your digestive system regular, which also gets your day off to a good start!

This recipe provides 11 grams of fiber per serving thanks to a combination of whole grains, veggies and beans. That’s nearly 40% of the 28-gram Daily Value. And if you choose to add microgreens or another vegetable, like tomatoes, cucumbers, artichokes or mushrooms, you can bump the fiber and flavor up even more.

It’s Rich in Plant-Based Protein

Protein is important for a healthy immune system, strong muscles and satiety, to name a few. And protein from plants, like the beans in this recipe, is especially beneficial. Plant-based proteins are naturally low in saturated fat. That’s important for all of us since saturated fat can raise cholesterol, increasing the risk of heart disease. However, it’s especially advantageous for people with diabetes, as they are especially prone to heart disease. While research is mixed, older evidence also suggests that eating too much saturated fat can contribute to insulin resistance.

This recipe provides 12 grams of protein, all of which is plant-based. Yet, it only has 1 gram of saturated fat.

It Provides Whole Grains

Research has shown that people who eat lots of whole grains may be less likely to develop diabetes. Starting your day with a slice of whole-grain bread will increase your fiber intake and provide B vitamins, which may both help regulate blood sugar. While Ezekiel bread is an excellent choice, there are lots of whole-grain breads that work beautifully with this recipe. If you’re not a fan of Ezekiel bread, try whole-wheat or rye bread.

It Starts the Day with Produce

Most Americans don’t come close to eating enough fruits and vegetables. That can make it hard to get enough blood sugar-regulating fiber. Insufficient produce consumption may also limit our intake of vitamins, minerals and antioxidants. Considering you never know what the day will throw your way, starting your day with a serving of vegetables is a great way to frontload these nutrients early on.

Other Breakfast Options for Healthy Blood Sugar

If you’re looking for a breakfast that’s big on flavor and supports your blood sugar, try one (or all!) of these recipes.

• Quinoa & Chia Oatmeal Mix: For a high-fiber, low-fat, cozy breakfast, swap your traditional oatmeal for this whole-grain blend of quinoa, oats and rolled barley. Each serving provides 6 grams of blood sugar-stabilizing fiber and protein. Antioxidant-rich cinnamon offers additional blood sugar support.
• Spinach-Avocado Smoothie: This smoothie is a great choice when you need a healthy breakfast in a hurry. It’s packed with protein (18 grams!) and its 8 grams of fiber provides more than a quarter of your daily fiber requirement. It also boasts 32% of your daily magnesium, a mineral that’s critical for healthy blood sugar.
• Carrot Cake Energy Bites: These make-ahead energy bites are rich in nutrient-dense dates, pecans, chia seeds, oats and carrots. Cinnamon, ginger and turmeric provide antioxidants plus loads of flavor, eliminating the need for added sugars. Enjoy a few on their own or toss them into unsweetened yogurt for a nutrient-packed breakfast. 
• Summer Skillet Vegetable & Egg Scramble: The eggs in this recipe give you vitamin D, another nutrient that plays a role in blood sugar regulation. A generous mix of veggies provides a wide variety of antioxidants plus 4 grams of fiber per serving.

Our Expert Take

Breakfast is one of my favorite meals. It provides me with the energy I need to perform at my prime, physically, mentally and emotionally. One of my favorites is White Bean & Avocado Toast topped with microgreens. Not only is it delicious and satisfying, it’s packed with fiber and protein to keep my blood sugar on an even keel all morning long. I also love that it starts my day with whole grains, veggies and beans–foods almost all of us could all use more of. 

As much as I love a savory breakfast, when I crave something sweet, I’ll whip up a chia pudding with walnuts and berries, or a breakfast porridge featuring quinoa, ground flaxseed, blackberries and cinnamon. Either way, my breakfast rotation always has a combo of fiber, healthy fats and protein to keep me full and energized until lunch.