For many people, breakfast is the most important meal of the day. For those with type 2 diabetes, it’s even more crucial. A balanced breakfast keeps diabetics feeling full for longer and stabilizes blood sugar levels. Since insulin spikes occur more in the morning, eating a healthy breakfast is important. If you’re someone who loves donuts and sugary cereals, you should opt for healthy breakfast options.

This list offers the healthiest breakfast options for those with Type 2 diabetes:

1. Eggs

Sometimes the easiest breakfast to make is a hard-boiled egg. This is ideal for those with type 2 diabetes since it keeps you fuller and doesn’t affect your blood sugar levels. Eggs are also packed with protein, which decreases glucose absorption. While they are the right choice for people with diabetes, they are also high in cholesterol, so be aware of your cholesterol levels. Other ways to cook eggs include hardboiled, scrambled, sunny side up, over hard or over medium, or in omelettes and frittatas.

2. Greek yogurt with berries

Research has shown that yogurt reduces glucose levels and insulin resistance. It also contributes to lower systolic blood pressure. When it comes to yogurt, plain (no sugar added) Greek yogurt is the best place for diabetes patients to start. Berries can also help improve insulin and blood sugar levels. This is a simple breakfast to make. Add blueberries, strawberries, blackberries, or raspberries to a bowl of yogurt, then top it off with nuts.

3. Chia pudding

Recent studies reveal that chia seeds can improve blood sugar levels and reduce insulin resistance. These seeds are a recommended breakfast item for reducing one’s risk of Type 2 diabetes and metabolic syndrome. Chia seeds are also high in fiber. They also make a great addition to oatmeal, smoothies, and yogurt and berries.

4. Oatmeal

There’s a reason why many people eat oatmeal every day. The biggest benefit is that oats regulate blood sugar levels. Oats is also a healthier alternative to eggs since it lowers cholesterol. What’s great about this breakfast option is that it’s quick and easy to make. You can buy oats for an affordable price and make oatmeal in the microwave or on the stovetop.

5. Multigrain avocado toast

Multigrain avocado toast is no longer considered popular only among millennials. It is also enjoyed by people with diabetes. Avocados contain fiber and monounsaturated fatty acids that maintain blood glucose levels, helping to avoid an afternoon energy crash. You can simply slice avocado and add it to your toast, or you can create your own avocado spread. Try mashing avocado with lemon juice, olive oil, red pepper flakes, and sea salt for a delicious topping.

6. Low carb smoothie

It’s no secret that smoothies are a great way to pack in lots of healthy ingredients. For those with diabetes, opt for a smoothie that is high in protein to slow down the absorption of food. Protein also decreases the speed at which sugar enters the bloodstream. Strength trainers will benefit from this since protein maintains muscle mass and decreases blood sugar levels. Try making a smoothie with protein powder, frozen fruit, and yoghurt.

7. Cottage cheese with fruit and nuts

Not only is cottage cheese delicious, but it’s also a super-healthy breakfast option. This low-calorie cheese pairs well with almost any kind of fruit and nut. It’s also high in protein and is packed with nutrients. This is why it is loved by athletes and fitness enthusiasts alike. Since cottage cheese has a mild flavor, it’s easy to turn it into a quick breakfast. Just choose your desired cottage cheese brand, and add your favorite fruits and nuts.