If you are one of the 34 million people living with diabetes or the 97.6 million people with prediabetes, you probably know that what you eat directly impacts your blood sugar levels. One meal that’s often skipped or overlooked is breakfast—yet it’s essential. If you find yourself scratching your head over what to eat, don’t fret. Breakfast foods don’t need to be complicated. “A healthy and balanced breakfast can be delicious, practical and easy to prepare,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietitian nutritionist and diabetes expert in Los Angeles. From whole-wheat toast with nut butter and berries to overnight oats, these stress-free options provide the nutrients you need to keep your blood sugar in check.

In fact, regularly eating breakfast can “Reduce sharp rises and falls in blood sugars, improve insulin sensitivity, prevent excess hunger and overeating later on, and stabilize energy and metabolism which maintains blood sugar balance,” says Maria Fraga, RD, CDCES, diabetes alliance program director at the Mount Sinai Health System in New York City. When choosing a diabetes-appropriate breakfast, dietitians recommend high-fiber options. The American Diabetes Association recommends a goal of 14 grams of fiber per 1000 calories consumed. So, if you eat a 2000-calorie diet, you should eat at least 28 grams of fiber daily.

While there is no universal prescription for fiber needs at breakfast, “Aim to consume roughly 8–10 grams of fiber at breakfast to help you feel full and maintain steady blood sugar levels,” recommends Fraga.

Other nutrients that help promote healthy blood sugars include protein and heart-healthy fats. This is because these two, along with fiber, help slow digestion and prevent high blood sugar spikes. Each breakfast choice provides a mix of fiber, protein and healthy fats while being low in added sugar and saturated fat. 

1. Tofu Scramble with Avocado and Greens 

In addition to helping with blood sugar control, protein helps you feel fuller for longer. When it comes to high-protein breakfast foods, eggs are usually top of mind for many. And while they are an excellent option, plant-based sources, like tofu, have been shown to benefit people with diabetes and those at risk of diabetes. Plus, if you love scrambled eggs, you’ll probably also enjoy tofu scramble. 

Tofu scramble pairs well with avocados and dark leafy greens, which are rich in blood-stabilizing nutrients. One avocado contains almost 14 grams of fiber. Avocados are also rich in heart-healthy fat. Dark leafy greens like spinach, kale or collards also contain fiber, plus they are high in volume, vitamins and minerals that can enhance feelings of fullness. 

2. Whole-Grain Toast with Almond Butter, Berries and Chia Seeds 

Looking for something with natural sweetness? Consider a whole-grain, high-fiber bread with a smear of nut butter and antioxidant-packed berries. While any nut butter and fruit of your choice works well with toast, Sheth recommends it with almond butter, berries and chia seeds. When choosing a bread, dietitians recommend one with at least 3 grams of fiber per slice. As mentioned above, “Fiber slows down the conversion and absorption of glucose and helps with gut health,” notes Sheth. 

Your toast isn’t the only one providing fiber here. Berries and chia seeds are also rich in fiber, with one cup of raw blueberries providing 4 grams of fiber and one tablespoon of chia seeds nearly 5 grams of fiber.

3. Greek Yogurt Parfait with Cinnamon

Greek yogurt is another protein-rich option for a filling breakfast. “Protein supports a feeling of satiety and helps prevent blood sugar spikes,” says Sheth. In addition to protein, strained (Greek-style) yogurt contains probiotics, calcium and vitamin D (fortified). When managing diabetes, your best bet is to choose a non-fat or low-fat plain one. This is because excessive saturated fat can increase your risk of heart disease, which people with diabetes are more likely to develop.

Add a serving of fibrous fruit, chopped nuts and seeds, or a dollop of nut butter to make it extra filling and flavorful. Sheth loves pairing Greek or Icelandic yogurt with diced pear, chopped nuts and cinnamon. You can use fresh or frozen fruit for your convenience. Cinnamon has been studied for its therapeutic effects, from helping lower blood sugar and cholesterol to reducing inflammation. One study suggests that using ⅓ teaspoon of cinnamon over 12 weeks reduced fasting blood sugar in people with prediabetes (the precursor to diabetes). Still, more research is needed to confirm this effect. If you take medicine to control blood sugar, talk to your healthcare provider before using cinnamon daily since it can interact with your medication.

4. Overnight Oats 

Overnight oats are a winner when it comes to a quick grab-and-go breakfast. Plus, you can simplify your routine and make several servings of overnight oats for the week. “My go-to is overnight oats for steady energy and balanced blood sugar,” says  Lila Cornelio, M.P.H., RDN, a registered dietitian nutritionist. Oats are a source of complex carbohydrates and contain a soluble fiber called beta-glucan. Beta-glucan has various health benefits, including helping lower insulin resistance, reduce blood sugar and cholesterol and support your gut. Increased intake of whole grains, like oats, is also linked to reduced risk of developing diabetes.

Get creative with overnight oats. You can use ingredients like cherries, apples, blackberries, blueberries, pumpkin, flax, hemp or chia seeds and plant-based milks. Top with your favorite spices. Fraga recommends “Steel cut oats, with flaxseed, chopped peaches or strawberries, and cinnamon.”

5. Veggie Bowl 

For a savory twist, make a veggie bowl with your favorite foods. Vegetables are rich in fiber, vitamins, minerals and antioxidants, and are low in calories, which can help with weight management. Weight management is key to improving your blood sugar levels.

When making a veggie bowl, you can easily incorporate the plate method—a tool to create balanced meals to avoid high or low blood sugar levels. The plate method encourages you to fill ½ of your plate with non-starchy vegetables such as kale, onions, peppers, mushrooms, leeks, scallions and tomatoes, to name a few. Plus, having ¼ of your plate be lean protein (think eggs or low-fat cottage cheese) and the other one carb-rich food, such as whole grains or starchy vegetables. You can drizzle olive oil on top for extra flavor and healthy fats. 

The Bottom Line 

If you’re looking for breakfast combinations to improve your blood sugar levels, focus on nutrients like fiber, protein and healthy fats. You can find these in foods like fruit, vegetables, whole grains, nuts, seeds, strained (Greek-style) yogurt and avocado, which help you make a delicious, sustainable and nutritious breakfast. Remember that when it comes to managing diabetes, there is no one-size-fits-all. So, working with your primary health care provider for individualized assessment is always best.