What is the Best Breakfast for People with Diabetes
- Dr. Karuturi Subrahmanyam
- Jul 19
- 2 min read
Updated: Jul 21
Managing diabetes doesn’t mean giving up tasty food — it means choosing the right foods that help keep your blood sugar levels under control. In India, where food habits are deeply rooted in rice, spices, and traditional breakfasts, diabetic-friendly options can still be delicious and satisfying.
Why Breakfast is Important for Diabetics
Skipping breakfast or eating high-carb, high-sugar foods first thing in the morning can cause sudden spikes in blood sugar. A balanced breakfast helps:
Keep your energy steady throughout the day
Improve insulin sensitivity
Prevent overeating later in the day
Best Breakfast Options for Diabetics
1.
Idli with Karam Podi (without ghee) and Sambar
Idli is steamed, low-fat, and easy to digest.
Pairing with protein-rich sambar and low-sugar karam podi (avoid ghee or oil) makes it a balanced meal.
2.
Upma with Vegetables
Use rava (sooji) or wheat rava and add plenty of vegetables like carrot, beans, and onions.
Avoid using too much oil or coconut chutney on the side.
3.
Pesara Dosa (Green gram dosa)
High in protein and fiber.
Excellent option to control sugar levels and keep you full longer.
4.
Boiled Eggs and Sprouts
Rich in protein and very low in carbs.
Great option if you are in a hurry.
5.
Millet Dosa or Millet Upma (e.g., Foxtail millet / Korralu)
Millets help control sugar levels and also improve digestion.
Add vegetables for extra nutrition.
6.
Oats Pongal (with moong dal)
Oats are high in fiber and help reduce blood sugar spikes.
Use less oil and include curry leaves and ginger for better digestion.
Foods to Limit or Avoid
Puris, Vadas, and deep-fried items: High in oil and carbs.
White bread, sugar in tea/coffee, and processed cereals.
Fruit juices: Even natural juices can spike sugar quickly.
Bananas, mangoes, and other high-sugar fruits in the morning.
Tips for a Healthy Diabetic Breakfast
Choose whole grains over refined ones.
Add a source of protein (like sprouts, dal, eggs, or paneer).
Use minimal oil, preferably groundnut or sunflower oil.
Drink lukewarm water with soaked methi seeds (fenugreek) early in the morning, if advised by your doctor.
Summary
A healthy diabetic breakfast can be simple, traditional, and satisfying. The key is balance — with complex carbs, proteins, and fiber — while avoiding sugar and excess oil. With small changes, your regular breakfast can become your biggest ally in diabetes management.
Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)
Internal Medicine Specialist
Kify Hospital
Danavaipeta
Rajahmundry
Phone : 85000 23456
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