Breakfast for Prediabetes: The Ultimate Guide + 3 Day Plan Inside!

Have you just been to the doctor and told you had prediabetes followed by them telling you to cut out all carbs?

This happens way more often than not and a lot of the time, people leave the doctor's office confused and frustrated.

Many have reported they weren’t even told what prediabetes was and their doctor just assumed they knew. 

Furthermore, they weren’t given any specific advice that would help them make the changes necessary to not have to start on medication and to change the trajectory of their current diagnosis.

So Frustrating!

Let’s break down what prediabetes is, why it matters, and what specifically we can eat for breakfast while minimizing the glucose impact and halting the progression now!

You will also find a 3 - day prediabetes breakfast plan!

What is Prediabetes and Why Does Breakfast Matter?

Prediabetes is diagnosed when you visit your doctor and they check your glucose and the results show that your levels are elevated above what is considered normal, but not quite to the point where you would be considered type 2 diabetic.

Family history, genetics, insulin resistance, other conditions such as polycystic ovary syndrome (PCOS), and lifestyle all play a role in a prediabetes diagnosis. 

When your body produces glucose or you consume glucose in your diet, your pancreas produces insulin which acts like the vehicle that moves the glucose from your blood into the cells to be used for energy.

When you are prediabetic, you are usually also insulin resistant and this means that the cells do not effectively receive the glucose to be used for energy.

Instead, the glucose accumulates in the bloodstream and this in turn causes your elevated blood sugar and A1C. 

To counter this condition without needing to add medications and to ensure you do not progress to type 2 diabetes and the risks and complications associated, lifestyle changes need to be implemented. 

One of these important changes that need to be made is your dietary intake. 

Why Does Breakfast for Prediabetes Matter?

Breakfast is very important in the management of prediabetes because after an overnight fast, most people need a source of energy to regulate blood sugar. 

Skipping breakfast can lead to further insulin resistance and can also cause increased hunger and potential blood sugar spikes later as the liver tries to compensate by pushing glucose into the bloodstream to be distributed for energy.

Eating a well balanced breakfast can keep blood sugars stable, help you feel fuller for a longer period of time, improve insulin sensitivity, and reduce cravings and overeating.

Eating a balanced breakfast also can help with weight management, as it gets your metabolism going and can decrease fluctuations in hormones that may otherwise lead to fat storage.  

Key Nutritional Needs in a Breakfast for Prediabetes

In order to have a well balanced breakfast that has little impact on your blood sugar, you need to focus on 4 things. These 4 things include: lean protein, healthy fat, fiber, and low glycemic carbs.

Instead of focusing solely on what you can’t have and what you need to cut out, I like to focus on what you CAN have and the creation of a beautiful, well balanced breakfast.

Ensuring that you have protein, fiber, and healthy fats is important because all of these nutritional components slow down the absorption of carbohydrates and this results in a slower, less substantial rise in your blood sugar. 

Low glycemic index foods are the foods that do not cause a sharp spike in your blood sugar. An example of low glycemic fruits would be berries. I always remember the saying I was told several years ago, “berries are better”.

If you are creating a breakfast for prediabetes and including all of the above components, you are going to feel fuller longer and have much less of an impact on your blood sugar than you would if you consumed a highly processed meal with refined carbs such as a bowl of cereal. 

Avoiding highly processed foods and refined carbs is going to help stabilize your blood sugar.

This is because these foods are absorbed by the blood stream much faster and result in a spike in blood sugar. 

Breakfast for Prediabetes 3 Day Sample Meal Plan

In keeping what we discussed above in mind, to create a well balanced prediabetes breakfast, here are 3 of my favorite sample breakfasts that are simple and delicious. 

The best part is, they aren’t hard on your blood sugar and they will keep you feeling full and satisfied longer.

Without further ado, here are 3 of my favorite well balanced, prediabetes friendly breakfasts that I rotate through most weeks:

Day 1 Breakfast for Prediabetes:

• Hard boiled eggs for the protein, though these can be cooked any way you would like!

• Low Glycemic Index (GI) Fruit - such as grapefruit, cherries, and apple provide the low GI carbs that are packed with nutrients and fiber.

• Avocado - half of an avocado provides heart healthy fat and is packed with fiber.

Day 2 Prediabetes Friendly Breakfast: 

• Low-Fat Unsweetened Greek Yogurt, or Too Good Yogurt is another delicious and blood sugar friendly option - for your protein.

• Fresh Mixed Berries - low GI carbs, also packed with fiber!

• Topping: Flax seeds, Chia seeds, and a handful of almonds or walnuts - healthy fat, protein, and fiber.

• Pro tip! Make this into a smoothie by adding frozen fruit and unsweetened almond milk and take it on the go!

Day 3 Blood Sugar Friendly Breakfast for Prediabetes

• Cottage cheese - protein,  low GI peach slices, pumpkin seeds - protein and fiber, and add a dash of cinnamon, so good! 

• 1 Slice of high fiber ezekiel bread toasted with avocado spread - delicious!

What to Avoid in a Breakfast for Prediabetes

After all that amazing food discussed and paired so well together to make a perfectly delicious, nutritious, and blood sugar friendly breakfast, lets quickly chat about what to avoid.

Refined grains like white bread, highly processed bagels, sugary cereals, and pastries if consumed on their own will spike your blood sugar. 

Also things like juices and sweetened coffees should be avoided. Popular breakfast options that have hidden sugars are things like flavored yogurts and granola bars.

A well balanced breakfast is very important for prediabetics and can help immensely in stabilizing your blood sugar levels. 

Experiment with the various food choices above, swapping out the protein, fat, carb, and fiber options for variety. This will help create a sustainable routine.

Checking your blood sugar after the meal to ensure it has had little impact on your glucose levels is very helpful. Assess the impact and keep a small journal as a reminder.

Need direction and a specific plan to reverse your prediabetes and prevent a type 2 diabetes diagnosis? Reach out and schedule your call with me today!

We’ll create a plan together and bring your A1C down in 3 months!

Meet the Author

Hi! I’m Beth, a Registered Nurse and Certified Diabetes Educator. I provide diabetes coaching for newly diagnosed people with diabetes and also work with people who have been living with diabetes for some time.

With 1:1 coaching, you will feel empowered and supported to confidently manage your diabetes effectively - without it controlling your life! I can help you make sure that you feel good, stay in optimal health and take care of your well-being at all times.

First call is on me! Let’s talk.