If you have diabetes, you need a good diet to take care of yourself. However, breakfast can be difficult to select. The breakfast options offered by the industry are often loaded with industrial sugars and carbohydrates.

Healthy breakfasts for diabetics

Read on and learn how to make 5 low calorie breakfasts for people with diabetes, these ingredients are suitable for people with diabetes, but if they are combined wrongly, they can be unfavorable.

Tomato and spinach tortillas

Sauté some lean meat minced in small pieces, along with some vegetables such as broccoli, spinach, tomatoes, zucchini, onions. When the vegetables start to brown, add 3 egg whites to the pan, let them cook. At that time, add a little Parmesan cheese on the tortilla and remove from the heat.

To accompany this dish, you can place a couple of slices of whole wheat bread. Try not to use spreads like jams or butter. Since the tortillas themselves contain a certain amount of fat from the oil used.

Whole Orange Muffins

To prepare them, it is very important to sift the flours to be used (“all-purpose” and integral in equal proportion). Add a pinch of salt, ground cinnamon, and at least two tablespoons of baking soda to ensure fluffiness. Then add a little sugar, a little wheat germ and a cup of raisins, mix well and make a “volcano”.

In another container, mix a cup of natural yogurt, an egg, oil and a cup of orange juice. When homogenizing, add some orange zest to the mixture, stirring gently. Add in the flour mixture, while kneading with your hands. After greasing the molds, fill them with the mixture to two-thirds full. Bake for 20 minutes or until, when inserting a toothpick, it comes out dry.

Pear pancakes

Mix some “all-purpose” wheat flour with whole wheat, a teaspoon of brown sugar and salt. You can add a little baking powder to “rise” and ginger in pieces or powder. In a separate bowl, mix an egg with a cup of low-fat milk, and a tablespoon of oil.

Add pear chunks to the mixture and keep stirring, while adding the ingredients from the other bowl. When the mixture is consistent, you can spread the mixture in the pan in small portions. For faster cooking, preheat and grease very lightly, to avoid sticking to the surface.

Smoothie with fruits and yogurt

For this powerful shake, all you need is a little plain yogurt, almond milk, and a cup of fruit. Preferably berries or citrus fruits such as strawberries, kiwi, or the like. If you want you can add a little cinnamon powder to enhance the flavor at the end. Add the fruits to the milk, and then add the yogurt. Blend by hand or in a blender on low speed. Add the cinnamon last and stir slowly.

Smoothie with fruits, yogurt, flaxseed and spinach

With a preparation very similar to the previous one, but loaded with many more nutrients. Blend a few pieces of frozen spinach with the milk before adding the fruits. And when the smoothie is ready, sprinkle on ground flaxseed and stir to integrate.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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