Breakfast Choices That Can Undermine Diabetes Management

People with diabetes who eat a balanced first meal are better able to spread carbohydrate intake across the day, which can smooth blood-glucose fluctuations. Skipping the meal often leads to larger carbohydrate loads later, increasing the risk of spikes and subsequent hunger-driven snacking. A breakfast that pairs fiber-rich carbs with protein or healthy fat tends to promote satiety and steadier glucose levels until lunch.

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Toby Smithson, senior manager of nutrition and wellness at the American Diabetes Association, highlights four habits that can complicate glucose control:

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1. Skipping breakfast – contrary to the belief that fewer calories are consumed, missing the meal may cause larger carb portions later and heightened hunger.

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2. Eliminating carbohydrates entirely – carbs are not the problem; the type and amount matter. Smithson advises choosing high-fiber sources such as fruit, beans, or whole grains and pairing them with protein or healthy fats.

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3. Insufficient protein – meals heavy in refined carbs but low in protein can lead to rapid glucose swings and reduced fullness. Protein-rich foods like eggs, cottage cheese, Greek yogurt, or tofu help extend satiety.

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4. Assuming certain drinks are healthy – specialty coffee drinks (lattes, mochas, frappés, flavored iced coffees) often contain added sugars and calories that affect glucose similarly to other sweetened beverages.

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Smithson recommends a simple plate model: half non-starchy vegetables, one-quarter lean protein, and one-quarter quality carbohydrate. Examples include eggs with whole-grain toast and tomato, cottage cheese with fruit, or tofu with vegetables in a whole-grain wrap. She also suggests lower-carb, lower-saturated-fat options such as an egg-white wrap with spinach and a plant-based sausage patty, or overnight oats made with high-fiber oatmeal, low-fat milk, and nut butter.

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• “A breakfast that includes both protein and fiber can provide more sustained energy throughout the morning,” — Toby Smithson, senior manager of nutrition and wellness at the American Diabetes Association

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• “While these may be perceived as more natural options, they still provide carbohydrates and calories and can affect blood glucose levels similarly to other added sugars,” — Toby Smithson, senior manager of nutrition and wellness at the American Diabetes Association

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• “A lower-carb, lower-saturated-fat breakfast option is an egg white wrap filled with tomatoes and spinach, paired with a plant-based sausage patty,” — Toby Smithson, senior manager of nutrition and wellness at the American Diabetes Association

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