What to Eat for Breakfast When You Have Diabetes

How to Build a Healthy Breakfast

poached egg and toast
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Breakfast is the most important meal of the day. Sometimes it's also the hardest meal to put together, especially if you work. Add diabetes to the mix, and figuring out what to eat can be downright impossible.

What Are the Healthiest Breakfast Choices for a Person with Diabetes?

Using an online nutrition website can make things easier. I researched some breakfast choices to compare different foods to see which breakfast is the healthiest.

How Different Breakfast Options Compare

A simple breakfast, such as an egg, toast and breakfast meat, can vary greatly in calories, fat grams, and carbs. Let's take a look at some breakfasts.

A So-So Breakfast:

  • 1 fried egg: 90 calories, 7 grams of fat and 0.4 carbs
  • 1 slice cinnamon swirl toast*: 170 calories, 2.0 grams of fat and 33 carbs
  • Sausage patty: 230 calories, 22 grams of fat, and 1.0 carbs

This breakfast adds up to 490 calories, 31 grams of fat, 34.4 carbs.

A Good Breakfast:

  • 1 poached egg: 71 calories, 5.0 grams of fat, 0.4 carbs
  • 1 slice white toast*: 64 calories, 0.9 grams of fat, 12.0 carbs
  • 3 slices bacon: 103 calories, 7.9 grams of fat, 0.3 carbs

This breakfast adds up to 238 calories, 13.8 grams of fat, 12.7 carbs.

A Better Breakfast:

  • 1 serving Egg Beaters: 30 calories, 1.0 grams of fat, 1.0 carbs
  • 1 slice whole-wheat toast*: 87 calories, 1.2 grams of fat, 14.5 carbs (2.6 grams of fiber makes this a better choice than white toast)
  • 1 serving turkey bacon: 52 calories, 4.2 grams of fat, 0.3 carbs

This breakfast adds up to 169 calories, 6.4 grams of fat, 15.8 carbs.

The Best Breakfast:

  • 1 egg-white omelet: 16 calories, 0.1 grams of fat, 0.2 carbs
  • 1 slice mixed-grain toast*: 75 calories, 1.2 grams of fat, 12.3 carbs
  • 1 slice of ham: 46 calories, 2.4 grams of fat, 1.1 carbs

    This breakfast adds up to 137 calories, 3.7 grams of fat, 13.6 carbs.

    *If toast is buttered, add 36 calories and 4.1 grams of fat to your breakfast total.


    1 egg, fried1 egg, poached1/4 cup Egg Beaters1 egg-white omelet
    1 slice cinnamon raisin bread1 slice white toast1 slice whole-wheat toast1 slice mixed-grain toast
    1 sausage patty3 slices bacon3 slices turkey bacon1 slice ham

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