8 Breakfast Foods That Don’t Spike Blood Sugar

Many typical breakfast foods can spike your blood sugar as quickly as a piece of chocolate cake. If you have diabetes, choose wisely what to eat in the morning to avoid blood sugar spikes.

• Glycemic index: Less than 15
• Serving size: 1 large egg

People with diabetes should try to choose breakfast foods with a glycemic index (GI) of 55 or lower, as these foods do not cause sudden spikes in blood sugar. The glycemic index measures how quickly and how much a food increases blood sugar levels.

Eggs are an excellent source of protein for breakfast and their GI is practically zero. You can increase the benefits of an egg breakfast by adding certain diabetes-friendly ingredients:

• Scramble eggs with beans or dark leafy greens, like spinach.
• Top a poached egg with a few slices of avocado.
• Serve a hard-boiled egg on a piece of wholemeal bread.

• Glycemic index: 11 to 13
• Serving size: 6 ounces (oz)

Plain Greek yogurt is also a great source of protein. It contains calcium and is often enriched with vitamin D. Pre-mixed Greek yogurt with fruit or flavorings can be high in sugar and carbs, but plain, unsweetened varieties are largely a low-GI food.

The beauty of plain yogurt is that you can incorporate your own favorite ingredients at home, controlling the amount of carbs and sugar. To try:

• Fresh berries
• A handful of nuts or a tablespoon of nut butter
• A little honey and a pinch of cinnamon

• Glycemic index: Often less than 55, depending on the varieties
• Serving size: Variable; usually 1 to 2 slices

Bread contains carbohydrates (which break down into sugar), but not all bread should be banned from breakfast for people with diabetes. Whole grain bread can be a low GI food that helps lower your blood sugar levels, especially if you choose the right kind and pair it with other low GI foods like nut butter, avocado, or cottage cheese.

When choosing diabetes-friendly bread for breakfast, look for:

• Whole grains like quinoa, buckwheat, barley and rye feature prominently in the ingredient list
• A low amount of carbohydrates (determined by your doctor as part of your diabetes meal plan)
• At least 2.5 grams (g) of fiber per serving

• Glycemic index: Approx. 55
• Serving size: 1/2 cup

Old-fashioned oatmeal or rolled oats are whole grains that are an excellent source of fiber and beneficial vitamins and minerals. They are also very versatile:

• You can serve them hot or cold (i.e. overnight oats).
• Prepare them savory (with water) or sweet (with a low-carb milk, such as almond milk).
• Top them with power foods like eggs, avocado, fresh fruit, and nut butter.

On its own, oatmeal has a GI of around 55, but you can keep its impact on your blood sugar low by combining it with foods high in fiber, healthy fats, and protein, which helps offset any sudden spikes in glucose levels.

• Glycemic index: 15
• Serving size: 3 ounces

Tofu is a low GI food and also a good source of protein and calcium. If you’re vegan or just don’t like eggs, tofu is a great substitute for a diabetes-friendly breakfast scramble: it pairs well with beans, leafy greens, mushrooms, and peppers.

You can also blend silken tofu into smoothies for a creamy, protein-rich breakfast; consider adding fresh fruit and nut butter for added nutrients.

• Glycemic index: 30 for chia seeds, as low as 1 for chia seed pudding
• Serving size: 2 tablespoons (tbsp)

Chia seeds are the definition of “small but mighty.” These seeds are packed with protein, fiber, and amino acids and won’t spike your blood sugar.

They can be added to many breakfast foods: jazz up Greek yogurt, fruit oatmeal, or toast with nut butter by sprinkling a tablespoon of chia seeds on top.

But they also work well as the star of the show. When you mix 2 tablespoons of chia seeds in 1/2 cup of low-carb milk and let cool for at least 30 minutes, the seeds will soften and expand, creating a pudding-like texture that is satisfying and diabetes-friendly.

• Glycemic index: Approx. 30
• Serving size: 1/2 cup

Cottage cheese is a high-protein blend of curd and whey with a low GI, usually around 30 (this varies depending on fat content). Just like Greek yogurt, it’s best to choose plain cottage cheese without added fruits or flavors so you can control the amount of sugar you add at home.

It’s also just as versatile as oatmeal: you can make it sweeter by adding fresh fruit and honey, or mix it with vegetables and herbs for a savory snack or dip.

Some nutrition experts recommend choosing full-fat cottage cheese because it often has fewer carbs than low-fat varieties, but if you’re watching your fat intake, a low-fat option may be better for you.

• Glycemic index: Approx. 44
• Serving size: Usually 2/3 cup to 1 cup

Wheat bran is the hard outer layer of the wheat grain, which is separated from the inner layer during the milling process when making flour. It is rich in fiber, folate and vitamins like B6 and E.

There are many different brands of wheat bran cereal, and the GI of each varies depending on the added ingredients, but wheat bran is generally still a great way to enjoy a traditional bowl of breakfast cereal without spiking your blood sugar.

A 2016 study found that participants who regularly ate whole grains for breakfast had a lower risk of diabetes and better blood sugar control after meals. To keep your GI low when eating wheat bran cereal, consider choosing a low-carb milk, such as almond milk.

The GI of a particular food indicates how quickly it will raise your blood sugar after eating it. Usually, the more carbohydrates a food contains, the higher its GI. Factors that influence a food’s GI include the type of carbohydrates it contains, the amount of fat and fiber it contains, the foods you combine it with, and even how you cook it.

When choosing diabetes-friendly breakfast foods, look for:

• Whole grains versus refined grains: Your body digests whole grains more slowly, which keeps you full longer and prevents blood sugar spikes.
• Plant-based foods: Beans, nuts, legumes, whole fruits and vegetables are all naturally low GI foods.
• Foods containing proteins, lipids and/or fiber: These foods tend to have a lower GI on their own, and they also help your body control blood sugar spikes when combined with higher GI foods.
• Less processed foods: Preparing food yourself at home is generally healthier than purchasing prepackaged options and generally lowers the overall GI of a meal. Likewise, buying plain versions of foods like yogurt and cottage cheese and then flavoring them at home helps you better control things like sugar and added carbs.